Neck Extension
How-To Guide & Brutal Variations
A thick neck isn’t vanity — it’s armor. Direct work prevents forward-head posture and keeps you strong overhead.
[Back to 6-Day PPL Program →]| Choose ONE | Sets | Reps | No Weights Yet | Easier / Beat-Up | Spartan Mode |
|---|---|---|---|---|---|
| Neck Extension | 3 | 15–20 | Bodyweight Neck Bridge | Light Plate | Weighted + Iso Hold |
Neck Extension – Primary Instructions
- 0) Lie face-up on bench, head off edge.
- 1) Place plate on forehead (or hands for bodyweight).
- 2) Lower head slowly, then extend back to neutral.
- 3) Full stretch and squeeze — no momentum.
If too hard right now: Start bodyweight or 5–10 lb plate only.
Spartan Mode: 25+ lb plate + 3-sec hold at top.
Pro Tip: Train neck 2–3× per week — it recovers fast and grows thick → Neck Harness
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