Used to wrestle, so I’ve done these before, just not for a while. Thinking about adding them back in for neck strength and practicality. I use my lower days to develop my trunk too.

I’d swap them in for my ab bracing exercise on my lower/core day — so same day as squats and carries, etc. Planning to put them at the end of the workout.

Here’s what my lower/core day looks like now (not listing sets/reps to avoid tangents about volume):

> Pendulum squat
> Good mornings
> Suitcase carries (DB)
> Side bends on elevated GHR
> Legs 90° on wall — brace, tuck pelvis, compress ribcage (this is what I’d swap for neck bridges, but bridges would go at the end instead)
> Quad ext / hamstring curl (alternate each session)

Anyone here doing neck bridges? Worth it for neck gains or just stick to bands/plates? Any issues with recovery or messing up my spine long term?

>>76408437 (OP)
I do them in wrestling and the feel good. Only problem is progressive overload is hard on em. I think for maximal neck girth a harness is necessary. Plus it allows you to hit more upper erectors as well.

>>76408437 (OP)
I used to be gymnast and also breakdancer. You don't need to overload if you are doing headstands or headstand variants. Your neck gets thicker as long as you keep doing them but there is a limit to how thick it gets.
Also you will develop a bald spot if you keep doing these. You will have to sacrifice your hair for a thick neck unfortunately.

>>76408452
>>76408469
Yes, I was thinking about how I'd progress these. Only way I could think of is just to increase the time (30 sec rn) I do these. After a while, this wouldn't be practical. Most heavy compounds will hit your neck, mine is pretty decent actually. Was just wondering what people thought of these

Tyson said he regrets doing them

>>76408539
in a joe rogan episode he said he needed surgery because of them.

i also did them a few times when i didnt knew better and they feel wrong in every way.

100% poison

>>76408514
>Was just wondering what people thought of these
They work for sure but yes, you just keep increasing the time spent doing it. If you have other ways of increasing your neck girth, do the alternatives instead. Losing hair is not worth it

>>76408567
Stop falling for glassback propaganda. Every wrestling club in the world has 5 year olds do these. They're a beginner and warmup excercise. There's nothing special about your neck that makes it any more fragile than any other muscle group. If you overreach you get injured, no matter what. Build up strength over time and this is not a problem.
>>76408573
I understand breakdancing can cause baldness but I don't know anyone who has had a problem with this from doing them on a wrestling mat.
>>76408514
Are you doing holds? I usually rep it out. You can make it harder by really isolating your neck muscles and by getting your body more vertical, but it gets to a point where you're doing so many reps it's limited in effectiveness.

>>76408594
Yes, I did 3 sets, 30 sec each. Rolled from each side of my head. So back n forth on my forehead and side to side type action. I started with my stomach down. I did a 4th set with my back facing down and that felt more comfortable/workable. Today was the first session I added them. I will most likely keep my back facing the ground.

Is there much of a difference between the two?

>>76408567
I did them once and my neck still clicks to this day

I would just train it with a harness

>>76408594
Yes there is something special about your neck and thats the fluid filled disks between your vertebrae which is the major cause of problems with neckbridges lmao

Thinking logically, neck curls and shoulder shrugs should be enough for thick neck. Neck bridges look like they're only smashing and pulverizing your disks.

before

>>76409255
after

all i do i neck curls before going to bed for the past 4 months.
Imma s

>>76409261
i need to start doing some heavy shrugs for the back od my neck

>>76409270
Invest in farmer carries. Your traps will blow up. I don't use straps because I want to hit my forearms as well. If you get a hexbar, some straps, and plenty of room you will have a great trap workout. Do farmer carries with a hexbar.

>>76408437 (OP)
Neck bridges are the absolute dumbest exercise. "Hey, let's put rotational pressure on my spinal column where I'll get some incidental isometric neck activity!" You can effortlessly use bands to exercise the neck in every direction and with progression.

>>76409497
what do you recommend for farmers carrier? like 10 min walk around with weights like a dumbass or just stand still?

>>76409529
if you ever have seen him do neck bridges they were dynamic. not an isometric movement

>>76408437 (OP)
Depends if you want friendly tingles in your hands for the rest of your life and the fun of your fingers losing power.

>>76408594
> there's nothing about your C-spine that makes it more fragile than any other part of your body

>>76409600
10 min walk would be excessive. I go by distance. My gym has a strip of turf, lets say 40-50 ft. I'll go down-back, that's one set. Once I can do down-back 2x in a row for 2 sets, I'll go up 5 lbs in DBs. If you use straps, you could go for longer to torch your traps. You could totally stand still too, might be able to hold something a little heavier as well. I would still recommend a dynamic farmer carry for the sake of movement and trunk development

>>76409738
>>76409244
https://www.youtube.com/watch?v=ZUhlMyvvqOA
WEEEE

Neck?

>>76411260