my old gym had a machine for ur neck and now im a member of a new gym and they have nothin what can i do at home or at the gym for my neck? thanks swanee
Deadlifting, Shrugs, Upright Rows.
The proximal insertion point of your traps begin at C1 (your neck) and inserts distally in the middle of your thoracic spine. People always differentiate the neck from the traps, it's the same muscle group, but at a different region of that same muscle group. You can't stimulate the upper traps without stimulating the proximal insertion point (C1-C7).
Shrugs ARE pretty direct, either you simply don't respond well to hypertrophy of the neck or you're not using enough weight. Deads, Shrugs and upright rows, like the guy recommended before me are great exercises for big, thick, elevated traps, given you lift with enough weight and at the right sets & reps.
My workout partner can shrug 405lbs just as efficiently as I can, but my traps are much more prominent. I simply respond much better in terms of hypertrophy.
How long have you been working for neck size?
NSCA - CSCS
whats a bridge?
Like a reverse push up. Lay on your back, lift your midsection/chest toward the ceiling. You should come completely off the ground, supporting yourself with your head/neck. It's more of a static strength movement, which will have a primary effect on strength vs hypertrophy. Wrestlers and Jiu Jitsu guys do this all the time.
NSCA - CSCS
Having very prominent traps can take away from the illusion of shoulder width.
they sell a type of head gear that attaches to a weight like a dip belt that u wear on ur head
I think neck size just generally increases with body size, if you put on 20lbs then your neck will get larger. I really have never seen a muscular guy with a puny neck.