5-Sec Fist Against Chin
Build neck strength with the 5-Sec Fist Against Chin exercise! Simple, effective isometric training you can do anywhere.
The 5-Sec Fist Against Chin mainly works the neck. No equipment needed: it uses just your bodyweight.
5-Sec Fist Against Chin Muscles Worked
Primary
Side Neck Flexor (sternocleidomastoid); Back Neck (splenius capitis & cervicis)
5-Sec Fist Against Chin Variations and Alternatives
How to do the 5-Sec Fist Against Chin
Stand or sit upright with good posture, ensuring that your head is aligned with your spine.
Make a fist with one hand and place your knuckles against the bottom of your chin.
Gently push your chin against your fist while simultaneously resisting with your fist. The goal is to create tension without any actual movement of the head or neck.
Maintain this isometric tension for 5 seconds, keeping your jaw and neck muscles engaged.
Relax the tension and take a brief rest.
Repeat the exercise for the desired number of repetitions, switching the hand that you use or maintaining on the same side if preferred.
As with any exercise, begin with lighter tension and gradually increase as you become more comfortable with the movement to prevent strain or injury.
---
5-Sec Fist Against Chin FAQs
What muscles does the 5-Sec Fist Against Chin work?
The 5-Sec Fist Against Chin mainly works the neck. The main muscles are the sternocleidomastoid and splenius capitis & cervicis.
What equipment do you need for the 5-Sec Fist Against Chin?
None. The 5-Sec Fist Against Chin is a bodyweight exercise, so you can do it anywhere.
What are some 5-Sec Fist Against Chin variations and alternatives?
Similar exercises include the Chin Tuck, Chin Tuck Hold, Against-Wall Chin Tuck and Isometric Posterior Neck.
Training calculators
Work out the numbers behind your training before your next session.