3 Boxing Exercises to Strengthen Your Neck

4 mins read

If you’re a boxer, you know how important it is to strengthen your neck. Neck strengthening exercises can help you avoid injury and improve your performance in the ring. You can ask why do boxers do neck exercises or doing neck harness exercises this is in fact train them reduce a whiplash Injury.

This blog post will look at three of the best neck-strengthening practices for Boxing that you can incorporate into your routine. These exercises will help you gain greater control of your neck muscles, which will help you stay safe and perform better in the ring.

How important is a strong neck for Boxing?

When it comes to Boxing, having a strong neck is essential. A strong neck will protect your head and neck from powerful punches, reducing the risk of injury. 

As such, neck strengthening exercises are essential to any boxer’s training regimen. For this there is no shortcut or any specific equipment like boxing neck strengthener .

Neck exercises for fighters can include neck bridges, planks, and other targeted activities that build strength in the neck muscles. 

Neck bridges involve lying on your back with your legs bent and feet flat on the ground. From there, you lift your head off the ground and hold your body in this position for several seconds. 

This exercise is a great way to target the muscles in your neck, helping to build strength and stability. 

In addition to neck bridges, planks are another effective exercise for strengthening the neck. Start by getting into a push-up position and then lower your body down so that your elbows and forearms are flat on the ground. Keep your neck straight and hold yourself in this position for several seconds. 

This exercise will help to build the strength and stability of your neck and shoulders, which can be essential for boxers. 

No matter what type of exercise you choose, developing a strong neck is essential for boxers. Neck strengthening exercises can help to protect your head from punches, reduce your risk of injury, and even improve your overall performance in the ring. 

So if you’re serious about taking your boxing game to the next level, remember to include some neck exercises in your training regimen!

Neck Crunches

Video Credits: Boxing Science YT Channel

Neck crunches are a great way to build strength in the neck muscles, making them less vulnerable to injury. 

To perform neck crunches, start by lying flat on your back with your feet on the floor. Next, tuck your chin into your chest and raise your head off the ground. 

Hold this position for a few seconds before releasing and returning to the starting position. Repeat this exercise 15 times, performing three sets.

You can make neck crunches more complex by adding weight. Use a towel or a weighted object on your forehead for added resistance. You can also add difficulty by performing neck bridges instead of crunches.

To do this, start in the same position as neck crunches with your feet flat on the floor, then raise your hips off the ground while keeping your chin tucked into your chest. Hold this position for a few seconds before releasing and returning to the starting position. 

By regularly incorporating these neck-strengthening exercises into your routine, you can become a stronger fighter and reduce your chances of injury. With practice and dedication, you’ll soon have a strong neck that will serve you well in the ring!

Neck Bridges

Lying on your back, breathe in deeply and raise your head by stretching your neck muscles. You can begin by circling your head from side to side before increasing your neck’s distance to its limit. It will help if you put your hands on the floor, either side of your head. You should work on the neck bridge if your neck is strong enough.

Even though learning how to avoid being punched should still be your priority, you will find that incorporating exercises like these into your training regimen will increase your neck strength.

Dumbbell Shrug

The dumbbell shrug is one of the essential neck-strengthening exercises for fighters. It is a great way to develop strong and resilient neck muscles, which are crucial for defending against punches and taking blows during boxing matches.

Hold a dumbbell in each hand and stand with your feet shoulder-width apart to perform this exercise. Keeping your back straight and core engaged, shrug your shoulders towards your ears as if you are trying to touch them with the dumbbells. Hold for a few seconds before lowering your shoulders back to their starting position. Repeat 10-15 times.

This exercise helps strengthen the neck muscles and improves neck mobility. 

Boxers must protect themselves from punches and maintain an upright posture when taking points. You can also use this exercise to supplement other neck-strengthening activities like neck bridges and neck rotations. 

These exercises will help develop a strong and resilient neck, allowing you to stay safe in the ring.


Before beginning any neck strengthening exercises, it is essential to take a few precautions.

First, ensure you warm up your neck and body adequately before beginning any training. Start by doing light stretching or neck bridges to increase the blood flow to your neck muscles, which will help reduce the risk of injury while doing the exercises.

Second, it is essential to understand that neck exercises for fighters require more than just a muscular neck; they also need good technique and form. Make sure you use the proper format for each activity, and never force your neck into an uncomfortable position. 

If you feel any sharp pain or discomfort during an exercise, stop immediately and seek medical advice. 

Finally, please do not overdo it. Even though a strong neck benefits boxers, there is such a thing as too much of a good thing. Overworking your neck muscles can lead to injury and fatigue, which can have severe consequences in the long run. 

Be sure to listen to your body, take breaks when needed, and stop if something doesn’t feel right. 

By following these precautionary steps, you can ensure that your neck-strengthening exercises are safe and effective.

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