Neck Exercises that KILL Your Neck (DO THESE INSTEAD!!)

What’s up, guys? Jeff Cavaliere, Today we’re talking all about the neck and
how to build a bigger one, safely. See there’s a lot of options out there when
it comes to training your neck, but only a few of them are actually going to help you
train them safely. See if you can spot – in these exercises
– some of the things that you might have been doing in the past, because people have
told you to do these. Maybe they’ve been telling you to do this
neck bridging on your back like this. Maybe even lean forward and do them like this. The idea is, this series will do two things
for you. Number one: it will help you to build a huge-ass,
thick neck. Number two: it’s going to help you build a
huge-ass pile of shit for vertebrae that’s left over when you’re done doing those. You see, it’s not all about the muscles, guys. Especially if you’re watching this channel. It’s about doing what you do so that you can
have some longevity in the process. I’m going to break out Raymond here to show
you exactly why, because when you look at those exercises that I’ve showed you, we’re
not just talking about being able to build strength in the neck. We’re talking about the position you’re putting
yourself in, in the process of trying to do that and you are doing some major damage to
the structural integrity of your spine. Remember this, you only get one of these in
your lifetime. Only one. So you’d better protect it. What we’re looking at is, we get a lot of
compression through all of those because this is a closed-chain exercise. Normally, closed-chain exercises are fantastic. They’re exactly what you want to do. Exactly how you want to train. Especially if you want to train like an athlete,
but when it comes to the neck you do not want to train that way because you’re introducing
all this compression here through the spine. Now look at what’s going on here. All these little yellow things here exiting
the sides of the vertebrae are your nerve roots and they exit between the level of the
two vertebrae that they’re named after. So if you’re talking about a C5-6, it’s between
the levels of C5 and C6. If you’re looking at a C6-7 it’s between the
levels of C6 and C7. Now each one of these nerve roots is going
to control the actions down a specific distribution of your arm. So you can have a C6-7, which is being controlled
more by the tricep strength down that arm, motor wise. You’re going to also have sensory commands
as well, but you’re going to have a C5-6 that’s going to come down the deltoid into the bicep. The fact is, until you get compression on
one of these nerves, until this little nerve right here is compressed by a vertebrae, or
something in the area you won’t feel anything. You might feel a little bit of crunching in
the neck, but you’re not going to feel pain, or weakness down the arm. It’s the moment that you get this impingement
in connection with one of these nerve roots. Just like that you can go from 0 to 60 in
terms of discomfort, and weakness. Now, when you do those other exercises you’re
compressing the spine down, pushing these bones into each other. Then I have to in and either rotate side to
side, or I do the gapping side to side that way, or I’m pushing down and moving my neck
forward and back. The idea is that these two bones are now pressing
together and they’re grinding. When we get bone on bone, the response to
your body, or by your body, to that is to try to fortify the area a little bit. What it does, unfortunately, is it usually
lays down more bone called “bone spurs”, or “osteophytes”. Those bone spurs, all they’re doing is making
it a higher likelihood that it’s going to impinge, or touch upon this nerve. You’re leaving more – less room for the
nerve to occupy itself. Meaning it’s going to have a higher chance
it’s going to touch something. Again, you might be building a really great
neck by doing these exercises on the bone, but the moment that new bone formation, or
that compression that’s going on in here through the spine by doing them allows it to touch
the nerve, you’re going to be in a lot of pain, my friend. It may be the situation where you’re doing
this for a long period of time and never feel anything until the day you wake up and realize
“Holy shit! Jeff was right. I should have been doing something else.” What that something else should be is something
that people talk about all the time, or you’ve probably seen it as well. It’s a plate series. What you do is you wrap a plate in a towel,
put it on your head and you go through the four major directions of movement here. Which would be flexion, extension, and side
bending. Now as you see me here doing flexion, what
I do is I lay so my head is rested at the back of the bench, and laying backward over
the end of the bench. So when I go through the motion here I have
to flex my neck, bring it forward, in order to work the muscles on the front side. Then I flip over, I put the plate on the back
of my head, and I do the same thing. Now what I’m going to do is I’m going to bend
my head backward. I’m going to work the muscles on the backside
of the neck. When I turn on the side here and drop my head
down, and have to come up against the resistance of the plate, I’m actually now working one
side of the neck. Then of course, when I go to the other side
I’m working the other side of the neck. But that’s not even enough if you want to
do this properly. What you need to do in order to do this really
the right way, is add one more significant tweak. That is, if you want to work the neck, you
have to realize that postularly we’re usually all pretty messed up. We allow ourselves to have rounded shoulders
throughout the day, then our head follows our shoulders. The only way that our head will compensate
so that we can actually still see straight ahead of us, is to move up that way. So when it moves up that way what we’re doing
is, we’re stretching out the muscles on the front side of our neck here, and in the same
process, weakening them. So if we want to get this nice and strong
here, we can’t just train those four major directions. We have to do it in a way that we allow these
de-flexors of the neck to become activated and strong while we’re training our neck. S you need to be able to tuck your chin back,
and in this way. Not out here. Pull it straight back. If you have to you take your index finger,
you put it right at the point of your chin, you push straight back in like that. Once you’re strong in here, now I go through
my motion. If I want to go side bend, I go side bend. When I go flexion, I go flexion here. If I’m going to go extension, I go extension
here. So if you took a look at the plate series
again you can see that now, with this modification, pull the chin in, set it, and now do my reps. I don’t care if I have to decrease the number
of reps I can do to do them effectively with this combination of de-flexion, or if I have
to just lighten the weight. But for anybody that tells you “Oh, you can’t
build a really big neck that way. You need to be getting on the ground doing
that bridging series”, that’s complete bullshit. Because you can take any weight plate and
continue to progress it. I don’t care if you want to throw 100lbs
on there, if you can handle it. The idea of progressive overload is firmly
in place here and that is going to help you build bigger muscles regardless of whether
it’s in your neck, the biceps, your triceps, or your legs. So the idea is, allow yourself the chance
to strengthen your neck safely because you really only get one. If you abuse it you’re going to be in big
trouble down the line. As I’ve said before, those complications that
can happen from having all that compression, it’s not a matter of “Oh, I’m good. I’ve been doing it for a long period of time.” You don’t know what’s going on in here unless
you’ve had an MRI to show, or prove what damage you’ve done because the day you wake up you
literally will experience what I talk about here. That 0 to 60. No pain, to all of a sudden “I can’t really
move my arm. There’s so much weakness. I have a lot of pain here. What do I do? I can’t even move my neck.” You might have though you even slept on it
wrong. Maybe not. Maybe a lot more things are going on inside
your neck than you ever bargained for. So let’s do this the right way, guys. This channel is all about training and training
for the right effect, but at the same time doing it safely. If you’re looking for a workout program that
does the exact thing, never compromising the gains you can make, but just trying to guide
you down the way to do it the most safe way, for the most longevity; then head to
to get our ATHLEANX training program. In the meantime, if you’ve found this video
helpful, leave your comments and thumbs up below. This came as a direct suggestion that you
guys have made many times on this channel. That’s why I’m making this video for you. So continue to make those suggestions, and
I’ll continue to do the videos you want to see. All right, guys. I’ll be back here again soon. See ya.

100 thoughts on “Neck Exercises that KILL Your Neck (DO THESE INSTEAD!!)

  1. Muscle weakness around any joint will lead to joint issues… Don’t let that happen to your neck! Train it!!!

  2. Thank you 🙏🏽 Jeff . A candle never loses any light by lighting another candle. God bless you brother

  3. Does this guy make videos for real athletes and well conditioned people or little, faggy, or fat video game players?? Millions of wrestlers and boxers prove this guy is full of shit daily. A man with a 12" neck doing bridges he shouldn't be doing because he's not even strong enough to support his weight with his neck. First things first, no wonder you think the neck bridge is dangerous, you are WEAK bud. Build a foundation to do PROPER bridges. Learn how to do them properly and you'll be fine until the day you die. I've done them at 14 when I started wrestling, done them in my late 20s and now in my 40s without any issues. Never had a neck injury and when my neck was screwed up from bad sleeping habits, doing bridges was what fixed it.

    If you can't hold your own weight in the bridge position without your hands on the ground to help, you shouldn't be doing them until you're strong enough to do them. Saying this is dangerous is like saying deadlifting and squatting is dangerous. So is cutting a watermelon with a big knife if you're retarded, firearms could be dangerous as well in the hands of an imbecile, a plastic bag can be dangerous if you approach things the way you are approaching the bridges in the video. Your neck is the size of my ring finger, the last thing you should attempt is a bridge without first being able to support your own weight for a minute or so on the ground without the help of your hands.

  4. As someone that fucked thier neck bridging under load (for functional training.) It's really not worth it. My grip and hand coordination is totally shit now and I'm in my mid 20s. While I couldn't give two shits about the pain the dysfunction totally sucks ass.
    And FYI, it happened instantly while I was bridging one day. It does feel like pop and deflation, then boom, 0-80% loss of function. Be careful you guys.

  5. You fucking genius motherfucker, I use plates but couldn't double stack them so therefore no more progressive overload, but a simple towel is just a genius solution. I nearly bought a harness.

  6. Add another potential danger vertebral artery dissection/ I've seen many people get that from neck exercises and chiropractic adjustments as a neurologist/ can cause posterior intracranial circulatory stroke or bleed/ permanently disabling/ causing cortical blindness or hemiparesis in many cases.

  7. Warm up the neck before training it to activate the fibers and prevent "lock out" the next day (when you can't move your head)
    Nod yes 30 seconds
    Nod no 30 seconds
    Chin to collar bone on each side 30 seconds
    Ear to shoulders with neck lined up
    Be extra careful training neck, especially if you have previous injuries or forward head posture.

  8. Thanks for making this video. What I love about your instruction is it certainly lines up with Chiropractic, and Physio present knowledge. You've helped me to strengthen my neck in a proper and above all, in a very safe way. And I agree with you on all your comments. TY Jeff

  9. Thanks Jeff! I did these bridges a couple days ago and after experiencing a ton of discomfort decided to look into it more. It definitely doesn't feel correct.

  10. he's very knowledgeable obviously but you can't give advice how to build a huge neck when you yourself got a pencil neck.

  11. Great info. and exercises. Wish I heard this long ago before years of headstands and one day suddenly vertigo, tinnitus, & extreme neck pain. Thank you for making this video!

  12. First off, I love Jeff and I love this channel. But can somebody please explain why people are exercising their freaking necks? Completely ridiculous and unnecessary. Want a good neck exercise? Eat p***y.

  13. New program upper lower neck upper neck neck … Skip legs to train neck. I wonna be like a dinosaur grrr

  14. Nice video and very informative on how to prevent neck injury. What I will add, using pressure from your own hand prevents you from having to use weights. I like the fact that I can adjust the pressure as the neck muscles fatigue and eventually get to the point where gravity is enough.

  15. Jeff, what about wrestlers and grapplers that find themselves naturally in this position? Is there another way to build strength/flexibility in that movement without doing bridges themselves? I know it is a very sport specific question, but it is very important. As you said, you only get one neck…

  16. I agree that the front bridge exercise is causing a spine compression. But the back bridge on contrary is causing a stretch and not a compression.

  17. When I train back(lats/rear delts/traps…) can I train neck the next day?
    Or should I train it the same day.if back workouts activate neck muscles its wrong to train it the next day but no time or energy for proper neck training the same day,so if back workout dnt activate neck muscles,I can train it next day, what I wanna know is that if traps workout activate neck muscles too much (since traps r attached to neck like teres major/minor…rhombiod…) or just a little bit so that I can mannge my neck workout &thx

  18. I read that a thick neck made out of fat may give you breathing problems, such as sleep apnea. Does anyone know if a thick neck made out muscles gives you breathing difficulties too?

  19. I've done this for a while. It works pretty good at toning up my skin. I simply use five pounds. It also helps my facial muscles around my jaw as well. I suggest doing this if you're not. But people may look at you in a funny way. 🙄 Because this is a unique exercise that most people don't do at the gym. But it is effective.

  20. I came here as I've been having problems with pain on the right side of my neck. When I turn to the right & look behind me I feel slight soreness like a muscle cramp. I can still rotate my neck & the pain isn't severe, but still pretty uncomfortable & sore when I rotate or turn my head & neck to my right, It's been really bothering me as it's been like this for quite a while. I lift heavy weights 3 to 4 times a week & have been wondering if I maybe pulled & strained a muscle in my neck from grinding & groaning when lifting heavy weight.

  21. One of the things I always did, even up till now, were head rolls, because I was taught and conditioned to think they were safe. Come to find they they can pinch your nerves, they can cut off blood flow to brain, can damage the spine, etc. And I was like holy shit! I wish I would have known a lot sooner. I have only been doing the exercise for a few months, but again, I Thought they were safe, because that was what I was conditioned to believe. Now I am so paranoid about my neck it’s not even funny.

  22. Lots of Cunnilingus with plenty of neck action should get the thickness there and if you get a good grip on the top of her thighs and drag her ass across the bed to your face That's a facepull….. There a complete neck workout. 😜

  23. I might as well incorporate neck excercises to my routine- but I've never seen do anyone of these exercises. Probably gonna stand out lol

  24. Jeff, I do teeth hang in the circus and I was wondering what muscles around the neck and jaw I should be careful to not overtrain or how I may be incorrectly training them?

  25. I got laughed at the gym today for trying these neck exercises with the weights on my face.
    Lets see who will laugh when they see my neck in 3 months from now.

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