Two things struck me, when first I met Jeff King, and it wasn’t his left and right fist….. It was his smiling and genuine friendly nature, a champion who has time for his fans, and his huge thick neck, giving an immediate impression of vitality and strength. Another guy I recall who’s neck development was outstanding for his height class, was Tim Belknap – and I doubt if anyone for some while to come will beat the massive, almost over-muscled taker-of the-title ‘Night of the Champions’, namely Phil Hill. He just has to have a well muscle neck to retain some sort of symmetry with the rest of his overall amazing body development. The ancient Greeks considered perfect proportion was equal development and size of neck, biceps and calves – usually in the range of 16 to 17 inches or 36 cms. I can only image what size Mike Christian, Lee Haney and the pre-mentioned Mr. Hill measure.

Appearance wise, the neck is one of the first things a bodybuilder will notice. A tailor can ‘build up’ your shoulders with a clever cut suit, but cannot disguise a thin under-developed neck. Certainly the beauty and symmetry of the physique is ruined by a scrawny neck, with the easy remedy of including some direct work for an area that takes kindly to exercise a “pencil neck” will detract from the general appearance in a physique line-up, and whilst some stars have obviously done their homework, with others it’s less noticeable.

Beginners will discover basic weight training without special exercises will for a time, produce an appreciable gain in neck size for the first couple of months, but this initial growth will slow up and as training continues, the neck in size and appearance could well drop below overall standards. For general muscle builders, the neck is probably the most neglected part of the anatomy in their schedule. Power and Olympic lifters in general via synergetic exercises usually obtain heavy development of the neck, especially with large trapezius muscles due no doubt to heavy deadlifts, or ‘cleans’ etc. but trainers using light weights and putting most concentration elsewhere…usually pecs or lats, may well be lacking in neck size.

Further good reason for practicing specialist neck exercises is the fact that a strong neck may well save your life. The neck is a barometer of health, illnesses, extensive fasts or rigid diets are first noticed in the face and neck, reflecting lower vitality. Weak neck structure can cause spine to curve and cause nerve impingements resulting in headaches and tension with the neck containing many vital nerves going to the brain. Many automobile accidents result in broken necks suffered on impact with whiplash injuries, with broken necks being a regular cause of death. Many a bodybuilder has had cause to thank his training and development of a tough thick neck for saving his life or serious damage to the cervical spine in crashes that would have killed lesser mortals. Tough necks are vital in impact sports such as football, rugby and especially high diving. We suggest you include neck training as an adjunct to your normal ‘off season’ training for all sports. Strengthening against injuries, muscle tears and pulls.

Whilst anatomically complex and vital, the neck is easily and simply exercised as a direct result of specialized training with rapid results assured. In fact, it’s possible to overdevelop the neck, so be warned if you do not wish to end up owning a ‘bull’ or wrestlers neck – once you get the size and development you required, then you simply cut down or cease the special exercises. Aim for balance. We repeat, the neck is easily and simply exercised by flexing, twisting and bending the head throughout a wide range of movements against graduated resistance. Often provided just as easily and effectively by self resistance using your hand or those of a training partner (buddy exercise) to working out on Nautilus machines, or the four way, neck and shoulder and rotary neck machines – developed since 1975 by Art Jones and explained in detail in El Darden’s Nautilus Bodybuilding Book. Bill Pearl describes the total range from buddy exercises, using a towel to harness and Paramount neck machines in his latest tome 'Getting Stronger’ – a recommended book for all interested in weight training.

As with all muscle areas, you should learn the function of the muscles, then discover and practice the exercises which work the muscles.  Bodybuilders who wish to win, must be aware of their anatomy to appreciate and help concentrate the muscle groups they wish to improve.
There’s a lot of muscles in the Neck. Let’s take a closer look at some of them, what they do, and how to exercise them.

ANATOMY:
Of the many neck muscles, the main ones are – Sternohyoid, Sternomastoid, Omohyoid, Digastricus, Trapezius, (there, that’s one you knew!!) Splenius, Platysma, Levator, Scapulae, Scalenus et al.
Resistance for the neck can as we suggested be from:
1. Self resistance,
2. Having a training partner provide the resistance,
3. Using gadgets such as a weighted helmet,
4. Some barbell or dumbbell exercise, mainly for the trapezius,
Use of a head harness – and:
5. via practise of the Wrestlers Bridge.

WRESTLERS BRIDGE
This time proven exercise is performed by lying on your back, knees bent, feet flat on floor. You then lift the body up and off the floor by extending the neck backward preferably using a cushion or towel under the head for comfort. You may then lift up and down for reps, finishing off by rocking and rotating the neck in the flexed position. Later once the exercise becomes easy, you can progress by lifting/pulling over a bar from behind the neck. Another version is to ‘bridge’ on the front/forehead and again rock and rotate with the bodyweight mostly supported by the neck and heels. The Wrestlers Bridge was of course originally used by wrestlers to avoid getting their shoulder pinned to the mat for the count….and wrestlers are renowned for having large necks.

The wide appearance of the neck is largely as a result of the Trapezius muscles which both lift the shoulders and serve to draw the head to one side. The trapezius are developed by a wide range of lifts including ‘deadlifting’, shoulder shrugs, using either barbell or dumbbells, upright rowing and most overhead lifting or exercises.

The usage of a head harness or head strap attachment is the most popular way of training the neck. Discs are hung from the harness to allow progressive resistance, and the forward, upwards and sideways movements using the harness are preferred by most people than the simple expediency of using unknown pressure by your own or someone else's hand.

SETS, REPS and EXERCISES. Commence slowly, as it’s quite easy to ‘rick’ the neck. Begin with light pressure or weights. Gradually work up the resistance. Sets should range from 2 to 4 and reps are normally higher than in most other exercises, from 12 to 15 is the norm.

Try… Shoulder Shrugs for the Scapulae levators and Trapezius by using ‘cleans’, deadlifts, upright rowing, and specifically dumbbell shoulder shrugs. Attempt to ‘brush your ears’ with your shoulders.

NECK FLEXIONS. For the massive Sternocleidomastoids and other major neck muscles. Lay face upwards with head overhanging exercise bench, lift head forwards and upwards for full neck flexion – resistance graduated and again provided by either training partner pressing down on your forehead (usually using a towel) or else head harness. If training alone, you can also place a disc on your own forehead and hold it there while you raise and lower your head.

Side or Lateral Flexion of the Neck, for the Cervicis, Upper Erector Spinae, Scaleni and Sternocledomastoids. This fine exercise can be either performed seated with a partner resisting the sideways movement of your head by applying pressure to your head (chin) or else, lay on the bench sideways using head strap. Remember to exercise both sides equally.

NECK EXTENSION. To build up the Upper Erector Spinae, the Splenius Capitis and Semispinalis Capitis and Cervicus and the Trapezius. Worked well with the Wrestlers Bridge, also by lying face down, head over end of bench with head titled forwards, then raise you head back and upwards to full flexion against either human resistance or use the harness and attachments.

That's all there is to it. Don’t forget the neck responds well to training. So wait a while before you order new shirts, and for the competitor, remember a powerful column like neck conveys an impression of vitality and strength as well as complimenting your entire physique…Oh, and while you are at it, and want to be like Jeff King, try practising SMILING.

A Mike Christian
 

Two varieties of
Wrestlers Bridge for the neck