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NECK
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Strength
Conditioning/Weight Training Exercise Chart
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EXERCISE
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MUSCLE
GROUP
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TYPE
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FOCUS
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EXECUTION
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EQUIPMENT
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| Neck Lateral Resistance | Neck | Body
Weight Open Chain Isolated Push |
Works all neck lateral neck muscles | Hold one hand against the side of your head. Use your hand to resist the movement as you try to touch your shoulder with your ear. Hold this posture for a count of 5. | Manual |
| Neck Forward Resistance | Neck | Body
Weight Open Chain Isolated Pull |
Works all anterior neck muscles | Hold both hands against your forehead. Try to move head forward, but resist the movement with your hands. Hold this posture for a count of 5. | Manual |
Neck
Backward Resistance |
Neck | Body
Weight Open Chain Isolated Pull |
Works all posterior neck muscles. | Place
both hands behind your head. Try to move head backwards, but resist the movement with your hands. Don't tip chin. Hold this posture for a count of 5. |
Manual |
Neck
Rotational Resistance |
Neck | Machine
Open Chain Compound Push |
Works all neck muscles | Hold one hand against the side of your head. Use your hand to resist the movement as you try to rotate your head to one side until your chin is lined on top of your shoulder. Hold this posture for a count of 5. | Manual |
