Neck · Isolation movement
Chin-to-Chest Neck Stretch
A isolation exercise that targets the neck with secondary work in traps. Performed with bodyweight.
Primary muscle
Neck
Secondary muscles
Traps
Equipment
Bodyweight
Difficulty
Beginner
How to perform the Chin-to-Chest Neck Stretch
- Sit or stand tall with the shoulders relaxed and the spine long.
- Slowly lower the chin toward the chest, letting the head roll forward under its own weight.
- Rest the hands lightly on the back of the head for a touch more weight, keeping the pull gentle and never yanking.
- Feel the stretch down the back of the neck and upper traps, breathe, and raise the head slowly back to level.
Suggested working range: 20–45 reps. Default progression: manual.
Common mistakes
- •Yanking the head down with the hands instead of letting it roll forward under its own weight.
- •Hunching the whole upper back forward rather than keeping the spine tall and only dropping the chin.
- •Snapping the head back up quickly instead of raising it slowly to level.
Variations & alternatives
Swap in a related movement if equipment, recovery, or progression demands it.
Use this exercise in a program
The Chin-to-Chest Neck Stretch fits naturally into hypertrophy and strength splits that prioritize neck volume.
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