1. Utilize Weight Plates
Weight plates are weighted metal discs that are used with free weight bars. They are easy to find in gyms, and are a convenient shape to use for neck flexions. To use them, lay down on a flat bench with your head hanging off the end. Hold the weight on your forehead and use your neck muscles to lift your head up and forward until your chin touches your chest, or you can't go any further. Repeat the lift 8 to 12 times for a full set, and do 3 sets. To prevent the weight from slipping, wrap the disc in a towel before placing it on your forehead. Always start neck flexion exercises with low weights to avoid injury.
2. Invite Some Peer Pressure
You also can use resistance to build neck muscle. Lay on a bench with your head and neck off the end. While your workout partner applies gentle pressure to your forehead with his hands, lift your head and neck until your chin touches your chest. As your partner gets familiar with your limits, he can push harder but he should start with gentle pressure, and you should tell him if you feel any pain. Do 8 to 12 lifts to complete a set, and have your partner help you for 3 full sets. To avoid getting your partner's hands wet with your sweat, place a towel over your forehead while doing your neck flexions.
3. Weighted Helmet
Although weighted helmets are hard to find in gyms, they are another option for building neck strength. Put the helmet on and lay on a flat bench with your head and neck hanging off the end. Lift your head up and forward until your chin touches your chest, or until your chin won't go any further. Do 8 to 12 lifts with the weighted helmet for a full set and do 3 full sets.
Weight plates are weighted metal discs that are used with free weight bars. They are easy to find in gyms, and are a convenient shape to use for neck flexions. To use them, lay down on a flat bench with your head hanging off the end. Hold the weight on your forehead and use your neck muscles to lift your head up and forward until your chin touches your chest, or you can't go any further. Repeat the lift 8 to 12 times for a full set, and do 3 sets. To prevent the weight from slipping, wrap the disc in a towel before placing it on your forehead. Always start neck flexion exercises with low weights to avoid injury.
2. Invite Some Peer Pressure
You also can use resistance to build neck muscle. Lay on a bench with your head and neck off the end. While your workout partner applies gentle pressure to your forehead with his hands, lift your head and neck until your chin touches your chest. As your partner gets familiar with your limits, he can push harder but he should start with gentle pressure, and you should tell him if you feel any pain. Do 8 to 12 lifts to complete a set, and have your partner help you for 3 full sets. To avoid getting your partner's hands wet with your sweat, place a towel over your forehead while doing your neck flexions.
3. Weighted Helmet
Although weighted helmets are hard to find in gyms, they are another option for building neck strength. Put the helmet on and lay on a flat bench with your head and neck hanging off the end. Lift your head up and forward until your chin touches your chest, or until your chin won't go any further. Do 8 to 12 lifts with the weighted helmet for a full set and do 3 full sets.
