What are some good exercises to help strengthen/thicken your neck?
There are three exercises which I've found to be effective in thickening and strengthening the muscles in the neck:
1) Shrugs (building the trapezius muscle, the muscle running above the collar-bone from the base of the skull to the deltoid/ shoulder muscle group). You can either do a barbell shrug or a single arm shrug to build this muscle. With the barbell shrug, position your hands about a hand's breadth outside of your shoulders evenly on the bar, straighten your back and slowly, without bending your elbows or using your legs, raise your shoulders through a complete range of motion. The main trick is to not allow the head to come forward, you want to relax your neck backwards and keep your eyes towards the ceiling). The single-arm shrug is basically the same form except with a dumbbell in one hand, the other hand planted on your waist and your back straight. Keep your elbow straight and alternate sides with every five reps, allowing the arm to rest slightly behind your active shoulder. Don't do too much weight to start and move slowly through the range of flex, to prevent injury.
2) The neck-curl. This is somewhat of a more intense move, though not necessarily as horrifying as it's made out to be. Basically, lying on a flat bench with your had and shoulders slightly over the edge, holding your body in place with your feet, place a flat olympic weight on your forehead (using a towel or something else as a pad) and slowly relax the head downwards through the full range of motion towards the ground and then slowly flex upwards until the muscle locks, trying to avoid using your abdominals to pull upwards. The trick is to not rob yourself of the negative muscle training by moving too quickly through the full range of motion. Start with a five or ten pound weight and then work up as the exercise becomes easier. A set is approximately six to ten reps, though this varies based upon the weight in use.
3)The four-way neck machine, if available. This machine will usually either come with instructions or will be in a place where instruction in its use is available. The trick, as above, is to start off light and not to rush the repetitions, allowing for both positive and negative moves. Also, when using one of these machines, try not to allow your body to shift, as it will lose focus upon the muscles of the neck and transition the work to the shoulder and oblique abdominal muscles.
5 Answers
i like to do a close-grip upright row, although it works the shoulders more then the neck. http://www.bodybuilding.com/exercises/detail/view/name/upright-barbell-row
Another is a 'neck raise' if you want to call it that.
http://www.bodybuilding.com/exercises/detail/view/name/lying-face-up-plate-neck-resistance
Back bridges, tri-pods, and a 4-way neck machine if your gym has one.
Another excercise is called the T-Rex.
Take a resistance band, prefereably your own since you will be biting it. Sit down, and put each handle on the floor and hold them in place with your feet. Bite the band and turn your head from left to right like you were tearing meat off a bone. Like a T-rex. Really effective for developing your SCM muslces on the front of your neck, which will make it appear wider from the front.
There are three exercises which I've found to be effective in thickening and strengthening the muscles in the neck:
1) Shrugs (building the trapezius muscle, the muscle running above the collar-bone from the base of the skull to the deltoid/ shoulder muscle group). You can either do a barbell shrug or a single arm shrug to build this muscle. With the barbell shrug, position your hands about a hand's breadth outside of your shoulders evenly on the bar, straighten your back and slowly, without bending your elbows or using your legs, raise your shoulders through a complete range of motion. The main trick is to not allow the head to come forward, you want to relax your neck backwards and keep your eyes towards the ceiling). The single-arm shrug is basically the same form except with a dumbbell in one hand, the other hand planted on your waist and your back straight. Keep your elbow straight and alternate sides with every five reps, allowing the arm to rest slightly behind your active shoulder. Don't do too much weight to start and move slowly through the range of flex, to prevent injury.
2) The neck-curl. This is somewhat of a more intense move, though not necessarily as horrifying as it's made out to be. Basically, lying on a flat bench with your had and shoulders slightly over the edge, holding your body in place with your feet, place a flat olympic weight on your forehead (using a towel or something else as a pad) and slowly relax the head downwards through the full range of motion towards the ground and then slowly flex upwards until the muscle locks, trying to avoid using your abdominals to pull upwards. The trick is to not rob yourself of the negative muscle training by moving too quickly through the full range of motion. Start with a five or ten pound weight and then work up as the exercise becomes easier. A set is approximately six to ten reps, though this varies based upon the weight in use.
3)The four-way neck machine, if available. This machine will usually either come with instructions or will be in a place where instruction in its use is available. The trick, as above, is to start off light and not to rush the repetitions, allowing for both positive and negative moves. Also, when using one of these machines, try not to allow your body to shift, as it will lose focus upon the muscles of the neck and transition the work to the shoulder and oblique abdominal muscles.
Make successful science fiction movies. That's what got George Lucas his gigantically thick neck.
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When I was still on the Wrestling team back in High School we used to do tripods, every day for about 10 mins. Essentially you fold your arms behind your back and balance on you feet and the top of your noggin. While you're in that position roll your head around a bit. Backwards and forwards side to side and corner to corner. If it's your first time I recommend using your hands to help support, after time you'll notice that your hands just get in the way, however. Good luck, and don't break your neck.