How to do the Neck Flexion Hold
- Stand tall with both fists under your chin.
- Press your fists up while your neck resists the pressure.
- Keep your head still and breathe steadily through the hold.
- Release slowly and relax before the next hold.
Full technique — 6 steps
- Stand tall with feet about hip width apart and your shoulders relaxed.
- Make a fist with both hands and place them under your chin, knuckles up.
- Press your fists gently upward into your chin.
- Resist with your neck so your head stays still, pressing your chin into your fists.
- Hold the pressure while breathing steadily and keeping your shoulders down.
- Release the pressure slowly, relax, and repeat for the next hold.
Common mistakes
- Pushing too hard with the fists
- Letting the head move during the hold
- Shrugging shoulders toward ears
- Holding the breath
- Releasing the pressure suddenly
Form cues
- Keep head still
- Use gentle pressure
- Keep shoulders down
- Breathe through the hold
Quick answers
What muscles does the Neck Flexion Hold work?
Primary: Traps 7/10. Also works: Front delts 3/10.
When should I do the Neck Flexion Hold in a workout?
Accessory. Goes after the main lifts. ≈ 4 min with rest.
How many sets and reps of the Neck Flexion Hold?
Strength: 2–3 sets of 10–20 reps, rest 1 min, 3–4 reps in reserve. Muscle growth: 2–3 sets of 20–30 reps, rest 1 min, 3–4 reps in reserve. Endurance: 2–3 sets of 30–45 reps, rest 45 s, 4 reps in reserve.
