At the gym, I often see guys who load enormous weights.
But there is one thing that has always intrigued me: they lift their neck while pushing the barbell.
It is as if, for a moment, the neck becomes the star of the exercise.
Today we explore this phenomenon together, with practical examples and honest reflections.
How the Neck Affects Your Bench Press – A Scientific Study
Recently, I read a study on how head position during the bench press affects power.
The bench press isn’t just about strong arms—it’s also about the head… literally!
Guys, if you keep your chin in a neutral position (yeah, rest it on the bench) you can push up to 182 watts, compared to 145 watts if you tuck it in.
(Watt is a unit of power that shows how quickly you can generate force.)
And with a slight head drop, you hit around 171 watts.
For the ladies, it’s just as intriguing: both the tucked and neutral chin positions give you about 62 to 64 watts, but dropping your head a bit can boost you up to 85 watts.
The Mechanics of Movement: Neck, Cervical Spine, and Beyond
Now, I do not want to bore you with overly technical terms, but it is worth understanding how the neck works.
The neck is not just the support for the head, but a key element of the kinetic chain.
It functions as the bridge between the brain and the spine, where muscles such as the sternocleidomastoid, the scalenes, and the splenius work together.
- The sternocleidomastoid facilitates head rotation and flexion.
- The scalenes stabilize the neck and assist in breathing.
- The splenius aids in head extension and rotation.
Furthermore, the cervical vertebrae and the shoulder blades work in concert with the trapezius, which supports the neck and regulates scapular position.
They also coordinate with the levator scapulae, which lifts the shoulder blades, to maintain optimal alignment.
Neck Position During the Bench Press
In the bench press, neck position is crucial to ensure optimal performance.
Keeping the chin slightly retracted – a technique often referred to as “light tuck” – helps keep the head well anchored to the bench and correctly aligns the spine.
This adjustment fixes the support point and allows for better collaboration between the cervical muscles and those of the scapula, promoting coordination among the chest, shoulders, and triceps.
- Push Phase:
During the push, the neck stabilizes the head and allows for direct transmission of force.
That small “tuck” is not a secondary detail: I have found that it makes the movement noticeably smoother and more powerful. - Lowering Phase:
When lowering the barbell, controlling the tempo is essential.
A well-positioned neck guides the movement, preventing unwanted oscillations and protecting the cervical area, which makes the exercise safer.
The Relationship Between the Neck and Other Muscles
Moving the neck during the bench press can also affect the shoulders and even other muscle groups.
A well-aligned neck reduces the risk of tension in the trapezius muscles and in the cervical area.
This means that, when executed correctly, you can lessen the load on your shoulders and arms.
The relationship between the neck and the rest of the musculature is complex and interdependent.
When everything moves in a coordinated manner, efficiency increases and the risk of injury decreases.
Why Do Some People Lift Their Neck During the Bench Press?
At the gym, I have noticed that many lifters adjust their neck position for various reasons.
Often, under heavy loads, the body tends to adopt a more open posture to handle the exertion.
When you lift heavy weights, the body starts to behave as if it wants to open up the chest to breathe better.
Personally, I have found myself raising my neck a bit under strain more than once.
I do not do it to change style, but because my body reacts automatically.
Some do it intentionally, convinced that it reduces the distance to the bar and increases the power of the push.
Even though there are no fixed rules, it is interesting to note how each body reacts differently.
I once read that this movement could help better engage the stabilizer muscles.
And it is not just a matter of technique; it is a bit like your personal way of “communicating” with the barbell.
Advantages and Risks of “Neck in the Spotlight” in the Bench Press
On the positive side, a slight neck lift can give you that feeling of having an extra push.
It is as if you are drawing a straight line to make the bar slide smoothly.
Some studies suggest that good muscle activation can improve bench press performance.
However, we cannot ignore the potential risks.
Incorrectly lifting the neck can lead to tension and pain, especially in the cervical area.
Personally, at the gym I have never heard anyone complain about neck pain.
On a forum, however, I read about a user who, after lifting an excessive weight during a dumbbell bench press, experienced a dull, continuous pain in the nape for two weeks.
Read it for yourself:
An excessive movement can put a lot of strain on the neck and shoulder joints.
If you feel pain or discomfort, it is essential to review your technique and, if necessary, consult an expert.
A bit of tension can be normal, but pain should never become part of your workout.
The key is to find the right compromise between stability and strength.
Competitions and Rules: Is the Neck the Center of Attention?
Another curiosity concerns competitions.
Is it allowed to lift the neck during the bench press in competition?
Most federations do not have explicit rules about neck positioning.
What matters is the overall execution and the safety of the lift.
In some disciplines, especially those where technique is scrupulously evaluated, an excess of movement can be indirectly penalized.
So, even if it is not “forbidden,” it is always best to strive for the best possible form.
Beyond the Neck: Other Situations to Consider
It is not just a matter of lifting or stiffening the neck.
There are other nuances in positioning during the bench press.
For example, some lifters try to “lift the chest” to shorten the distance to the bar.
This technique can improve leverage, but it must be used with caution to avoid placing too much load on the shoulders.
I have also noticed that small torso rotations can change muscle activation, distributing the load more evenly.
Some adjust the positioning of their feet, pushing them slightly outward or inward, to create an even more solid base and improve the transmission of force from the bottom up.
Strengthening or Relaxing the Neck: What Is the Right Balance?
A recurring question is whether you need to stiffen the neck to lift heavier weights or focus on other elements.
The answer is not that simple.
Strengthening the neck is important to ensure stability, but the goal is to maintain a balance.
An overly tense neck can limit natural movement and increase the risk of injuries.
Instead, a balanced approach that includes specific mobility exercises can make a difference.
Working on the core, shoulders, and even the feet helps create a solid base for every lift.
The Ultimate Guide to a Perfect Bench Press
There is no perfect formula that fits everyone, but by following these steps you can refine your technique and achieve a truly impeccable bench press.
Here is the complete execution:
- Preparation and Warm-Up:
Start with 5-10 minutes of targeted warm-up for the upper body.
Spend a few minutes on mobility exercises for the shoulders, chest, and back.
This prepares the muscles and reduces the risk of injuries. - Bench Setup:
Lie on the bench with your back firmly against it and your feet planted firmly on the ground.
Ensure that your head, shoulders, and feet are aligned.
Keep the neck in a natural position, with the chin slightly retracted to stabilize the head, without overdoing it. - Scapular Positioning:
Before gripping the bar, retract your shoulder blades to create a stable base.
This action not only protects the shoulders but also guarantees a more direct and controlled bar path. - Gripping the Bar:
Grab the bar with a grip that allows you to handle it comfortably.
The width of the grip should promote an even tension on the chest, shoulders, and triceps muscles. - Executing the Movement:
- Descending Phase:
Lower the barbell slowly and in a controlled manner, bringing it toward the center of the chest.
Make sure the head stays in contact with the bench to maintain alignment. - Push Phase:
Push the barbell decisively, always maintaining stability.
That “light tuck” of the neck (remember it?)—keeping the chin slightly retracted—helps consolidate balance while transferring force.
- Descending Phase:
- Breathing:
Inhale as you lower the barbell and exhale forcefully during the push.
Coordinated breathing is essential to maintain rhythm and promote effective force transmission.
RELATED:》》》 How How to improve Bench Press Strength – 24 Effective Ways!
Conclusion
If adjusting your neck positioning makes you feel more powerful, do it wisely and with awareness.
While some gym experiences suggest that changing your head position during the bench press might be beneficial, it’s important to proceed with caution.
Don’t assume that every change will work the same way for you.
Every athlete must find their own balance between technique, safety, and power.
Evaluate each adjustment carefully and listen to your body.
The journey to mastering the bench press is built on trial and error, continuous improvement, and learning from every challenge.
Remember: every change is a chance to learn, but it must always be critically evaluated.
FAQs
What specific exercises can I add to improve neck stability and mobility?
Besides the bench press, it is useful to dedicate time to targeted exercises such as controlled neck rotations, isometric holds, and specific stretching.
These exercises can strengthen the cervical muscles and improve control during lifting.
Are there variations in neck positioning for different types of bench press?
Although the principle of a stable alignment is common, variations (for example, on an incline or decline bench) may require small adjustments to compensate for the body’s angle and muscle activation, always with safety in mind.
