Four Way Neck Machine

 Unrated
FitClick
Posted by FitClick
Wednesday, February 16, 2011 at 4:20pm filed under Trapezius

Calories Burned:  204 calories per hour   (based on a body weight of 150 lbs.)
Primary Muscles Trained:  Trapezius
Instructions: 
1. Press your forehead firmly against the pad. Grip the handles to help keep your upper body in position. Using only your neck muscles, press forward with your forehead to max extension without moving your body. This works the flexor muscle group, which allows you to tilt your chin to your chest.
 
2. Press the side of your head against the pad, slightly above the ear. Grip the handles to help keep your upper body in position. Tilt your head toward your shoulder, working the lateral flexors in the side of the neck. Repeat on the other side.
 
3. Press the back of your head against the pad, well above the join between the neck and the skull. Grip the handles to help keep your upper body in position. Using only your neck muscles, tilt your head back to press the bar up, making sure not to push with your back. This works the extensors in the back and sides of the neck. 
 
4. The 4-way neck machine does NOT work the rotator muscle group, which allows you to turn your head from one side to the other. Be careful not to press too hard, or you may pull or damage your neck muscles. 

Exercise Comments

No comments have been posted yet.

Follow Us

Explore FitClick
Browse this section for quick links to our workout routines and other popular workout and fitness features. From exercise programs to calories burned data, FitClick has the content you need to lead a healthy life. Find a workout routine, fitness program and more at your source for fitness information.