Neck training is very rarely mentioned in most bodybuilding
periodicals and websites. Most beginners prefer to focus on chest,
arms, and back - the showpiece groups. However, as bodybuilders
become more and more advanced, a few trends emerge which facilitate
the need for specialized neck training. The use of heavier weights
can lead to injuries in untrained areas which receive pressure during
movements. Deadlifts, rows, and shrugs all exert tremendous force
upon the neck. On the aesthetic side, a bodybuilder with a complete
physique yet very thin neck (read: pencil neck) is going to look
silly onstage. As one reaches the upper echelons of competitive
training, the symmetry of every muscle group comes into account,
including those infrequently mentioned, such as the neck.
The neck can be trained in a variety of ways. Manual resistance is
easiest - simply apply pressure to the head with the hand, and flex
the neck as you move your head in all 4 directions. Some gyms have
neck machines, although this is rare. The nautilus 4-way neck machine
is very useful for targeting and isolating each side of the neck.
Harnesses can be purchased online which allow one to suspend a weight
from the head and move through repetitions. Some have found towel
resistance movements to be effective. Finally, stationary flexing is
useful when no other option is available....

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