How To Get A Thicker Neck: 8 Best Exercises & A Full Workout Program

Welcome to my guide on how to get a thicker neck.

Have you been hitting the gym for years, getting excellent gains, only to realize that your neck is lagging behind?

Don’t worry, you’re not the only one. 

Neck training is something that is rarely thought about until we realize it’s throwing off our physique. Understandably, movements such as weighted neck flexion and extension rarely cross our minds.

As a trainer, this is a challenge many of my clients have faced. I’ve had the privilege of helping them improve their physique and reduce neck-related pain.

Today, I’ll discuss how to get a thicker neck.

I’m sharing the eight best exercises plus a full workout routine and diet plan to help you improve your physique and function.

Let’s jump in. 

Anatomy of the Neck

The muscles surrounding the neck are designed to support the cervical spine and provide movement to the skull. 

Here is a neck anatomy breakdown with their functions. There’s also a corresponding exercise to help you understand the muscle we are targeting with your training.

Muscle	Function	Exercise
Trapezius	Side flexion, Extends Neck	Shrugs
Deep Neck Flexors	Flexes Neck	Neck Flexions, Chin Tucks
Sternocleidomastoid (SCM)	Flexes Neck	Neck Flexion

Why is my neck so skinny?

Your neck may be skinny due to genetics, reduced muscle mass, and fat mass around the area.

We rarely train our necks for hypertrophy. Therefore, the amount of lean muscle mass surrounding the neck is smaller than other areas of the body.

How skinny your neck is may also be attributed to your genetics. Next time you see your parents or other close family members, have a look at their necks.

You may notice similarities regarding the neck and head.

Is it possible to get a thicker neck?

Yes, it is possible to get a thicker neck. You do so by eating surplus calories, increasing protein intake, and staying consistent with a muscle hypertrophy routine for your neck.

This will help you build lean muscle around the neck, which will make your neck thicker.  

Main Benefits of Exercising for a Thicker Neck

Want to build a thicker neck? Here are the main benefits of doing so.  

Helps Prevent Injuries

Building a stronger and thicker neck can prevent injury.

The cervical spine and the skull are like a lollipop, with the muscles surrounding and supporting the structure like cables. 

When these muscles are weak, there can be a lack of control and stability.

When there is a lack of control, there’s an increased risk of injury to the surrounding muscle tissue.

Research confirms that strengthening these surrounding muscles of the neck can reduce neck pain and prevent injury. 

This helps to strengthen the muscles through different ranges of motion, improving the neck’s ability to sustain the correct posture and move.   

Improves Breathing

Breathing is a contraction of the diaphragm. Muscles surrounding the rib cage, as well as neck muscles, are responsible for breathing.

Research identifies that controlled breathing exercises, combined with neck strengthening, improves breathing. 

Helps Improve Flexibility

Exercises to build a thicker neck have the potential to improve flexibility. 

A study conducted with young adult men and women was performed to gauge the effects of resistance training.

The study measures pre, mid, and post results, which found that resistance training not only preserved flexibility, but improved it.

By training the muscle of the neck, we build the ability to control our muscles through different planes of movement.

Reduces Neck Tension and Tightness

Exercising for a bigger neck can help to reduce neck tension and tightness.

Typically, when we think of neck tightness, we attribute it to overworked muscles.

However, it’s usually the opposite.

When muscles are weak, or we lack the ability to activate them, there can be a lack of control.n When this happens, our muscles tighten up as a defense mechanism to protect us from further damaging the area.

However, when we train to build a thicker neck, increasing the muscle size and function, we regain control.

Research suggests that progressive exercise can improve function as well as reduce and manage pain . 

This reduces neck tension and tightness and helps restores range of motion.    

Improves Athletic Performance

Having a thick muscular neck can be used to improve athletic performance.

Research suggests that a muscular neck is essential for position and stabilizing the neck.

Which can be beneficial in improving performance and reducing injury.

This can be especially useful for sports including rugby, Muay Thai, mixed martial arts and various other contact sports where the head and neck are involved.

The study goes on to identify that having considerable isometric neck strength reduced the risk of reduced concussion and cervical spine related injuries. 

Drawbacks of a Weak Neck

Having a weak neck can result in a range of different issues, including neck pain, headaches, stiffness, and poor stability.

The muscles surrounding the neck are designed to stabilize the neck and perform functions including flexion, extension, rotation, and lateral flexion. 

When we have a weak neck, our head tends to hang forward in what is known as upper crossed syndrome (UCS).

This presents as a slouched posture where the neck flexors and upper back are weak and the muscles at the base of the skull (occipital) and chest are tight.

That’s what causes neck pain, restriction in movement, and muscular tightness.

Having upper crossed syndrome is not only the result of a weak neck, but it perpetuates it as the head hangs forward putting great stress on the upper and lower back. 

To remedy this, neck strengthening exercises such as chin tuck, neck curls, rows, and stretches for the chest will help to open up your posture and strengthen weak muscles. 

How To Get a Thicker Neck

Before we move onto exercises, here’s a review of my best tips to help you build a thicker neck. 

Progressive Overload

To gain a thicker neck we need to progressively overload the muscle surrounding the cervical spine. 

This is done through resistance training. You gradually increase weight, repetitions, and sets to continuously challenge the muscles.

This will promote hypertrophy of the surrounding muscles, increasing neck thickness. 

Increase Protein Intake

To build a thick neck, you need to consume enough protein to build lean muscle mass and aid in recovery.

Experts recommend that 1.6g-2.2g of protein per kilogram of body weight is beneficial for promoting muscle hypertrophy. 

The muscles of the neck are like all other muscles in the body and will require a significant amount of protein to help them grow.

Calorie Surplus

When it comes to building muscle, a calorie surplus is required.

General guidelines suggest 2,500 calories for men and 2,000 calories for women. That’s just to maintain your current weight.

If you are training for an increase in muscle mass, a calorie surplus of 500-1,000 on top of that may increase lean muscle mass. This is preferably done through eating nutrient-dense whole foods.

To find out your exact calorie surplus requirement based on gender, age, height, weight, and activity level, try this calorie calculator.

If you need help tracking your calories and macros we recommend using a nutrition app such as MyFitnessPal.

Here, you’ll enter your calorie requirements and the app will help you track your calorie consumption and macros through the day.

Increase Training Volume

Scientific literature states that increasing training volume increases muscle hypertrophy.

If you have never trained your neck before, you will likely see results in the beginning.

However, if you want to increase the amount of lean muscle mass you are packing on, consider training your neck two to three times per week.

This helps you hit your goals sooner.  

Target All Areas

One of the best ways to make your neck thicker is to target it from all areas.

The neck has many different muscle groups that attack from the front, back, and sides. 

By training the trapezius at the back and SCM and deep neck flexors at the front, we can increase the girth of the neck. 

8 Best Exercises for Building a Thicker Neck

Ready to get familiar with the right movements? Here is a list of the eight best exercises for building a thicker neck.  

1. Lying Neck Curls

The lying neck curl is a safe and gentle way to begin your neck training. 

By lying down, you eliminate movement for the rest of the body, which allows you to focus on curling and contraction the muscle of the neck. 

Equipment Requirements

• Floor Space
• Mat

How To Perform Lying Neck Curls

• Lie on your back on the mat with your hands to your sides.
• Begin by curling your chin up aiming to have your neck at 90-degree angle.
• Once your neck reaches this position, gently lower it down to the floor. Repeat. 

Benefits

• Strengthen neck flexors
• Improves stability

Pro Tips

• When positioning yourself on the floor, place hands firmly to the side with your shoulders back. This will help you isolate the neck and improve contraction. 
• Beginners should focus on slow and controlled curls, as the introduction of neck training can be challenging. 

2. Lying Weighted Neck Curls

Lying weighted neck curls are a simple and effective way to increase resistance as you continue your neck training.

This is a great next step for progressively overloading the neck. 

Equipment Requirements

• Bench
• Weight Plate

How To Perform Lying Weighted Neck Curls

• Holding a weight plate, lie back on a bench, positioning your head off the end of the bench.
• Holding the weight plate with both hands, gently rest and hold it on your forehead.
• Begin by curling your neck, aiming to get chin to chest.
• Once you reach the top of the movement, gently lower back to the starting position. Repeat. 

Benefits

• Builds flexor muscle mass
• Increases strength

Pro Tips

• Perform the lying neck curl with smaller weight plates, as it’s harder to balance with larger plates. If you would like to increase weight further, consider using a head harness for loading.
• Focus on the contraction of your SCM and neck flexors. This will improve activation and results. 

3. Shrugs

The shrug is a brilliant exercise for developing the upper traps and thickening the neck. 

Equipment Requirements

• Dumbbells
• Barbell

How To Perform Shrugs

• Set up a barbell and weight on a rack at waist height.
• Walk up to the barbell and grab with both hands using an overhand grip.
• Lift the barbell up to unrack and take a step back from the rack. 
• Begin the movement by shrugging the shoulder upward toward the ears. 
• Once your shoulders are as high as they will go, gently lower back to the beginning position. Repeat. 

Benefits

• Increase neck and upper back mass
• Improve physique

Pro Tips

• Aim to keep the arms straight. This will ensure your traps are doing the lifting.
• Try to take your shrug through the full range of motion and squeeze the traps at the top of the movement. This will help activate the target muscles and improve results. 

4. Banded Chin Tucks

Banded chin tucks are a gentle exercise designed to target the deep neck flexors.

While many of the heavier weighted movements target the larger muscle, the banded chin tuck helps to build balance and stability. 

Equipment Requirements

• Resistance Band

How To Perform Banded Chin Tucks

• Sitting down on a chair, hold the resistance band in both hands.
• Loop the resistance band around the back of your head.
• Position your hands out in front of your head, with your elbows flexed at 90 degrees.
• Begin by tucking the chin back into the resistance band.
• Tuck chin until the neck is straight.
• Once you have reached this position, relax and allow the head to drift forward to the starting position. Repeat. 

Benefits

• Strengthens deep neck flexors
• Improved posture

Pro Tips

• When setting up your band, keep your elbows flexed at 90 degrees with the band straight. This will help secure the band and provide the correct angle of resistance for the chin tuck.
• The chin tuck can be performed with a lighter resistance, focusing on contraction rather than load.   

5. Banded Neck Hold

Banded neck holds are an excellent exercise for improving neck posture and strength.

Equipment Requirements

• Resistance Band
• Anchor Point

How To Perform Banded Neck Hold

• Secure the resistance band to an anchor point with a slip knot.
• Facing away from the anchor point, loop the band around your forehead.
• Take two steps forward to create tension in the band.
• Hold head in neutral position for 10-20 seconds. Release.

Benefits

• Builds mass
• Improves neck stability

Pro Tips

• Begin with a lighter weight and focus on maintaining the neutral position.
• Before increasing resistance, perform the holds for a longer duration. This will help build your endurance. 

6. Cable Neck Extensions

The cable neck extension allows us to target the neck extensors with the constant resistance of a cable. 

This can be safely loaded up to suit your needs while the pulley system can be adjusted to your height. 

Equipment Requirements

• Cable Machine 
• Head Harness

How To Perform Cable Neck Extensions

• Set the cable pulley to the lowest position.
• Put the head harness on your head.
• From the standing position, unhinge knees and lean forward 45 degrees at the hips.
• Attach the head harness to the cable.
• Start with your neck in the neutral position. Extend the neck up and look up at the ceiling.
• Once your is fully tilted back, return back to the starting position. Repeat. 

Benefits

• Builds mass
• Cables provide continuous gentle resistance

Pro Tips

• Beginners should start with a lighter weight as the head harness and the load on the neck can be challenging.
• Get in the bent-over position before attaching resistance. This will allow you to brace yourself when the weight is attached. 

7. Cable Neck Flexion

The cable neck flexion provides continuous and tailored resistance to your neck flexors.

By attaching the head harness, you can securely flex against resistance to build a thicker neck. 

Equipment Requirements

• Cable Machine
• Head Harness
• Bench

How To Perform Cable Neck Flexion

• Put on your head harness.
• Sit down on the bench facing away from the cable machine.
• Reach back and grab the cable and attach it to the back of the harness.
• Start by curling the chin down to the chest.
• Once your chin reaches the chest, gently release your neck back to the upright position. Repeat.  

Benefits

• Builds mass
• Increases strength

Pro Tips

• Beginners should start with a lighter resistance, as attaching weight to the back of the harness can feel unstable in the beginning.
• For added support, place feet firmly on the floor shoulder-width apart and hands on the bench in front of you. This will stabilize your body and improve neck flexor contraction.

8. Side-Lying Lateral Flexions

The side-lying lateral flexion exercise is great for strengthening the traps and the lateral flexion movement.

Equipment Requirements

• Floor Space
• Weight Plate

How To Perform Side-Lying Lateral Flexions

• Put the head harness on.
• Sit down on a bench at the side.
• Lie down on your side on the bench, with your head off the top of the bench.
• Attach a small weight plate to the harness chains.
• With your head in the neutral position, tilt your head sideways up toward the ceiling. 
• Tilt up until your neck is laterally flexed at 45 degrees.
• Lower back down until your neck is parallel with the floor.
• Complete all reps on one side and then switch sides. 

Benefits

• Increases muscle mass
• Improves stability

Pro Tips

• For beginners, we recommend performing with no weight and focusing on correct technique. The head can provide a great deal of resistance and challenge to promote muscle growth.
• Perform the movement in a slow and controlled manner. This will improve contraction and reduce the chances of injury. 

The Best Workout Program To Build Thick Neck Muscles

Here are the best workout programs for building a thicker neck.

Below, there are two different programs for beginners and advanced lifters. These programs are suitable for both men and women and will help you target all different muscles of the neck.

You can complete this as a part of a split routine, which will allow you to take your time and focus on the quality of movement and contraction of your neck muscles.

The main thing with training the neck is to be gentle and deliberate with your movements. 

This will help you establish control of the muscles surrounding the neck and reduce the chance of injury. 

Beginner Workout Schedule

The beginner workout schedule for a thicker neck is based on an upper, lower, and neck split.

You’ll be splitting your workout across five days through the week, with one assigned to the neck. 

This will allow you to target all areas of the body and give the neck on its own dedicated day.

It will also give you the rest required between neck training days, as it can be a challenging and unfamiliar sensation.

Mon	Tues	Wed	Thurs	Fri	Sat	Sun
Upper	Lower	Neck	Rest	Upper	Lower	Rest

Beginner Workout for a Thicker Neck

Exercise	Sets	Reps	Rest
Lying Neck Curl	2	8-10	45-60 sec
Banded Chin Tucks	2	8-10	30-45 sec
Banded Neck Holds	2	10-20 sec	45-60 sec
Lying Neck Extensions	2	8-10	30-45 secs
Shrugs	2	8-10	30-45 secs

Advanced Workout Schedule 

The advanced workout for a thicker neck will be based on a push, pull, legs, split with the addition of dedicated days for neck training.

The advanced workout listed below is longer and more intense, requiring more time and focus.

This split will be done across six days and will continue the pattern through the following week.

This advanced program and schedule will increase neck training volume while giving you enough rest between sessions to recover.

There is also an assigned rest day at the end of the week.

Mon	Tues	Wed	Thurs	Fri	Sat	Sun
Neck	Push	Pull	Legs	Neck	Push	Rest

Advanced Workout for a Thicker Neck

Exercise	Sets	Reps	Rest
Banded Chin Tucks	3	10	45-60 sec
Weighted Neck Curls	3	8-10	30-45 sec
Cable Neck Extensions	3	8	45-60 sec
Cable Neck Flexion	3	8	30-45 secs
Side Lying Lateral Flexion	2	8-10	30-45 secs
Banded Neck Holds	2	20-30 secs	30-45 secs
Shrugs	3	8-12	30-45 secs

The Best Diet Plan for a Thicker Neck

Here is a seven-day meal plan to help you build a thicker neck. This meal plan will be based on a calorie surplus, and will contain five meals per day.

It provides around 3,000 calories for men and 2,500 calories for women, complete with calorie and macronutrient breakdown for each meal.

If you would like to find out your exact calorie intake for your age, gender, height, weight, and activity level, try this calorie calculator.

Once you have your calorie target we recommend putting it into a nutrition tracking app to get your correct macro breakdown and assist with monitoring your daily intake.

If you need further assistance hitting your protein intake, consider using a protein supplement such as a shake or protein bars. They’re great as a quick snack and can give you a considerable protein boost.

There is also a cheat meal scheduled for every Saturday. However, you may move this to a day that suits you best.  

7-Day Sample Meal Plan

Monday

Meal	Cal (M/F)	Food	Carb (M/F)	Pro (M/F)	Fat (M/F)
Meal 1	600/500	Poached Eggs, Short Cut Bacon, Whole Wheat Bread	82.2/68.4	37.6/31.2	13.6/11.4
Snack	600/500	Protein Yogurt, Fruit, Protein Bar	82.2/68.4	37.6/31.2	13.6/11.4
Meal 2	600/500	Chicken Salad Wrap	82.2/68.4	37.6/31.2	13.6/11.4
Snack	600/500	Protein Smoothie (Banana, Berries)	82.2/68.4	37.6/31.2	13.6/11.4
Meal 3	600/500	Grilled Chicken, Stir-Fried Vegetables, Sweet Potato	82.2/68.4	37.6/31.2	13.6/11.4

Tuesday

Meal	Cal (M/F)	Food	Carb (M/F)	Pro (M/F)	Fat (M/F)
Meal 1	600/500	Protein Pancakes, Banana	82.2/68.4	37.6/31.2	13.6/11.4
Snack	600/500	Tuna, Protein Bar	82.2/68.4	37.6/31.2	13.6/11.4
Meal 2	600/500	Chicken Salad, Brown Rice	82.2/68.4	37.6/31.2	13.6/11.4
Snack	600/500	Protein Smoothie (Banana, Berries)	82.2/68.4	37.6/31.2	13.6/11.4
Meal 3	600/500	Baked Salmon, Stir-Fried Vegetables,Brown Rice	82.2/68.4	37.6/31.2	13.6/11.4

Wednesday

Meal	Cal (M/F)	Food	Carb (M/F)	Pro (M/F)	Fat (M/F)
Meal 1	600/500	Porridge + 1x Scoop Protein, Fruits	82.2/68.4	37.6/31.2	13.6/11.4
Snack	600/500	Protein Yogurt, Fruit, Protein Bar	82.2/68.4	37.6/31.2	13.6/11.4
Meal 2	600/500	Chicken Salad Sandwich Whole Wheat Bread	82.2/68.4	37.6/31.2	13.6/11.4
Snack	600/500	Protein Smoothie (Banana, Berries)	82.2/68.4	37.6/31.2	13.6/11.4
Meal 3	600/500	Chicken Pizza (High Protein Base)	82.2/68.4	37.6/31.2	13.6/11.4

Thursday

Meal	Cal (M/F)	Food	Carb (M/F)	Pro (M/F)	Fat (M/F)
Meal 1	600/500	Omelette, Short Cut Bacon, Mushrooms	82.2/68.4	37.6/31.2	13.6/11.4
Snack	600/500	Protein Shake, Fruit	82.2/68.4	37.6/31.2	13.6/11.4
Meal 2	600/500	Grilled Beef Salad, Vegetables, Brown Rice	82.2/68.4	37.6/31.2	13.6/11.4
Snack	600/500	Protein Bar, Banana, Protein Yogurt	82.2/68.4	37.6/31.2	13.6/11.4
Meal 3	600/500	Grilled Chicken Wrap, Sweet Potato Fries	82.2/68.4	37.6/31.2	13.6/11.4

Friday

Meal	Cal (M/F)	Food	Carb (M/F)	Pro (M/F)	Fat (M/F)
Meal 1	600/500	Poached Eggs, Short Cut Bacon, Whole Wheat Bread	82.2/68.4	37.6/31.2	13.6/11.4
Snack	600/500	Protein Shake, Can of Tuna	82.2/68.4	37.6/31.2	13.6/11.4
Meal 2	600/500	Chicken Salad Wrap	82.2/68.4	37.6/31.2	13.6/11.4
Snack	600/500	Protein Bar, Protein Yogurt	82.2/68.4	37.6/31.2	13.6/11.4
Meal 3	600/500	Baked Salmon, Vegetable Stir Fry, Brown Rice	82.2/68.4	37.6/31.2	13.6/11.4

Saturday

Meal	Cal (M/F)	Food	Carb (M/F)	Pro (M/F)	Fat (M/F)
Meal 1	600/500	Protein Waffles, Banana, Berries	82.2/68.4	37.6/31.2	13.6/11.4
Snack	600/500	Protein Yogurt, Fruit, Protein Bar	82.2/68.4	37.6/31.2	13.6/11.4
Meal 2	600/500	Grilled Chicken Sandwich, Whole Wheat Bread	82.2/68.4	37.6/31.2	13.6/11.4
Snack	600/500	Protein Smoothie (Banana, Berries)	82.2/68.4	37.6/31.2	13.6/11.4
Meal 3	600/500	CHEAT MEAL	82.2/68.4	37.6/31.2	13.6/11.4

Sunday

Meal	Cal (M/F)	Food	Carb (M/F)	Pro (M/F)	Fat (M/F)
Meal 1	600/500	Poached Eggs, Short Cut Bacon, Whole Wheat Bread	82.2/68.4	37.6/31.2	13.6/11.4
Snack	600/500	Protein Yogurt, Fruit, Protein Bar	82.2/68.4	37.6/31.2	13.6/11.4
Meal 2	600/500	Chicken Salad Wrap	82.2/68.4	37.6/31.2	13.6/11.4
Snack	600/500	Protein Smoothie (Banana, Berries)	82.2/68.4	37.6/31.2	13.6/11.4
Meal 3	600/500	Roast Pork, Vegetables, Sweet Potato Mash	82.2/68.4	37.6/31.2	13.6/11.4

How To Get a Thicker Neck at Home

To get a thicker neck at home, you can use your body weight and gravity to provide resistance. 

The average head weighs 11 lbs., meaning that when our necks curl or extend they are already lifting a considerable amount of weight. 

Performing exercises lying on your back, face-down, or on your side can provide you with the resistance needed to grow a thicker neck.

From here, if you would like to increase resistance you can use resistance bands, small weight plates, or even something as simple as a book to add resistance.  

Pro Tips for Training Your Neck Effectively and Safely

Getting hurt can put all of your progress to an end. Here’s a list of pro tips to help you train your neck effectively and safely.

Focus on Contraction

Focusing on the contraction of neck muscle while performing your neck exercises is key to developing strong and stable muscle.

Research suggests that actively contracting muscle builds a better mind muscle connection and improves control.

Controlled Movement

When training your neck, be sure to do so with a controlled movement. 

Spines are far from fragile but performing neck exercises can be a strange sensation. The thought of using too much momentum could leave you feeling a little dizzy. 

Controlling your movement will not only help you get a better contraction but it will reduce the occurrence of injury. 

While we do want to get a thicker neck, the true test of strength is being able to control your neck through varying ranges of motion.

This will help reduce neck pain and prevent injury. 

Progress in Small Increments

The neck is capable of greatest degrees of strength. However, this does not mean we need to load and make big jumps in weight to increase results.

Remain in control during your lifts. This also decreases the risk of us sustaining an injury to the neck from going too heavy, too soon. 

Take Your Time

When it comes to training the neck, you need to take your time. This goes for both performing the movement and increasing load.

Unlike other muscle groups and movements in the body, where power and some sloppy reps won’t be too harmful, doing so with the neck may lead to some significant neck pain.

Gradually increasing resistance and guiding your neck through a full range of motion is the best way to build a stronger, more functional neck.

Final Thoughts

The desire to grow a thicker neck doesn’t often come until we begin to notice the change in our physique.

The idea of training the neck is such a foreign concept, as few gyms even stock the equipment to perform neck exercises.

However, growing a stronger and thicker neck is something that should be discussed more. 

It’s an incredible way not only to improve your physique but to improve function, reduce pain, and prevent injury.

So, if you are setting out to get yoked and build a thick, muscular neck, make sure you take your time, follow a program, consume enough calories and protein, and the results will come.

Do you feel like your neck is holding back your physique?

Have you tried the thick neck workout I shared here today?

Let us know in the comments.