Sunday, December 10, 2023

Neck Press

BeginnerNeck Press

Neck press is an effective exercise that helps to strengthen the chest muscles. This exercise involves lying back on a flat bench and gripping a barbell using a medium-width grip. After taking a deep breath, you slowly lower the barbell until it is resting on your neck, and then press the barbell back up to the starting position. You should take twice as long to lower the barbell than to press it back up. This exercise should be done with caution, and if you are new to it, it is advised that you use a spotter. Always make sure to be in full control of the barbell and use a conservative amount of weight.
Muscles Used:

Benefits Of This Exercise

  • Strengthens chest muscles
  • Improves posture
  • Increases range of motion in your chest
  • Improves balance
  • Increases strength and stability
  • Reduces risk of injury
  • Improves overall physical fitness

Step by Step Instructions For Neck Press

  1. Position yourself on a flat bench and lie back.
  2. Grab the barbell with a medium-width grip, creating a 90-degree angle between your forearms and upper arms. Lift the bar from the rack and hold it directly over your neck, keeping your arms locked. This is your starting position.
  3. Inhale and slowly lower the barbell until you feel it on your neck.
  4. Pause for a second, then exhale and push the barbell back to the starting position using your chest muscles. Lock your arms and squeeze your chest for a second in the contracted position.
  5. Repeat the movement for the desired number of repetitions.
  6. Once finished, carefully place the barbell back in the rack.


  • If you are new to this exercise, it is recommended to have a spotter. If a spotter is not available, use lighter weights.
  • Ensure that you maintain full control of the barbell throughout the exercise.

Warm Up Tips

  1. Always start with a proper warm-up before performing the neck press exercise.
  2. Start by stretching your neck muscles to prepare them for the exercise.
  3. Perform some light cardio exercises like jogging or jumping jacks to increase blood flow to the muscles.
  4. Do some shoulder and chest stretches to loosen up the muscles.
  5. Gradually increase the weight of the barbell during warm-up sets to prepare your muscles for the working weight.
  6. Perform a few sets of lighter weight neck presses to activate the chest muscles.
  7. Focus on maintaining proper form and technique throughout the warm-up sets.
  8. Listen to your body and adjust the warm-up intensity and duration based on your fitness level and comfort.
  9. Always use a spotter if you are new to the exercise or lifting heavy weights.
  10. Remember to breathe properly during the exercise to ensure oxygen supply to the muscles.

Neck Press Safety Tips

  • Always use a spotter when performing the neck press exercise, especially if you are new to it.
  • Be cautious with the amount of weight you use, especially if you don’t have a spotter.
  • Maintain full control of the barbell at all times to prevent any accidents or injuries.
  • Use a medium-width grip on the barbell to ensure proper form and engage the chest muscles effectively.
  • Take a deep breath before starting the exercise and exhale as you push the barbell back up.
  • Lower the barbell slowly and with control, taking at least twice as long as the upward movement.
  • If you feel any discomfort or pain in your neck or chest, stop the exercise and seek medical advice.
  • Always place the barbell back in the rack once you have finished the exercise.

Incorporating Into Other Workouts

The neck press can be incorporated into workouts in a few different ways: 1. Chest workout: The neck press can be included as one of the exercises in a chest workout routine. It can be performed after compound exercises like bench press or dumbbell press to target the chest muscles from a different angle. Aim for 3-4 sets of 8-12 repetitions. 2. Superset: The neck press can be paired with another exercise to create a superset. For example, you can perform a set of neck press followed immediately by a set of push-ups. This helps to increase the intensity of the workout and keep the heart rate elevated. Repeat the superset for 3-4 rounds. 3. Upper body circuit: Include the neck press as one of the exercises in an upper body circuit workout. Combine it with exercises like shoulder press, rows, and bicep curls. Perform each exercise for a certain amount of time (e.g. 30 seconds) and then move on to the next exercise without rest. Complete 3-4 rounds of the circuit. Remember to always warm up before starting any workout and listen to your body. If you are new to the neck press or any exercise, start with lighter weights and gradually increase the intensity as you gain strength and confidence.

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