Strong shoulder and neck muscles are essential in almost all sports, particularly those involving contact, pushing or throwing. During off-season and in-season weight training sessions, athletes should focus on strengthening their trapezius and neck muscles as well as their front, lateral and rear deltoids.
Why are shoulder and neck muscles so essential for sports? Consider how they are used:
Strong neck muscles reduce the amount of energy transferred to the head during contact, helping prevent concussions
Strong neck muscles improve heading in soccer and prevent injury while performing this skill
Strong shoulders allow you to push opponents away, put yourself in an offensive position or prevent them from making an attacking play
Strong shoulders absorb contact, limiting the effect of blows to your body
Strong shoulders reduce the risk of injury from overuse or contact
To build strong shoulder and neck muscles, perform exercises that target them once or twice a week. Since the trapezius muscle acts both on your neck and shoulder, some of the exercises below have a crossover effect.
Dumbbell Shrugs
Hold dumbbells at sides with palms facing in
Keeping arms straight, shrug shoulders toward ears; hold for 10 seconds
Lower shoulders to start position and repeat for specified reps
Sets/Reps: 3×6
RECOVER FASTER! BUILD MUSCLE FASTER!
Push Press
In standing position, grab barbell with overhand grip, slightly wider than shoulder-width, and rest bar at clavicle level
Slightly bend hips and knees
Extend hips, knees and ankles; drive bar overhead
Slowly lower to start position
Repeat for specified reps
Sets/Reps: 3-4×6
Dumbbell Upright Rows
Assume athletic staggered stance holding dumbbells in front
Keeping hands close to body, drive elbows high to raise dumbbells to chin level; hold for 10 seconds
Lower dumbbells with control and repeat for specified reps
Sets/Reps: 3×6
RECOVER FASTER! BUILD MUSCLE FASTER!
Dumbbell Rows
Place right hand and right knee on bench and left foot on floor
Hold dumbbell in left hand with palm facing inward
Bring dumbbell to chest while keeping elbow tight to body; hold for one count
Lower dumbbell to start position; repeat
Perform on opposite side
Sets/Reps: 3×6
RECOVER FASTER! BUILD MUSCLE FASTER!
Dumbbell Side, Front and Rear Shoulder Raise Circuit
Perform Side, Front and Rear Shoulder Raises in circuit fashion. Rest for one minute between sets.
Side Raise
Assume athletic stance holding dumbbells at sides
Raise dumbbells to shoulder level at sides with palms facing ground; hold for five seconds
Lower dumbbells with control; repeat for specified reps
Front Raise
Assume athletic stance holding dumbbells in front
Raise dumbbells to shoulder level in front with palms facing ground; hold for five seconds
Lower dumbbells with control; repeat for specified reps
RECOVER FASTER! BUILD MUSCLE FASTER!
Rear Raise
Assume staggered stance and bend at hips so back is parallel to ground
Hold dumbbells with arms straight and directly in front of chest
Pinch shoulder blades together and raise dumbbells to sides at shoulder level; hold for five seconds
Lower dumbbells with control; repeat for specified reps
Sets/Reps: 3×6 each exercise
Isometric Neck Circuit
Perform Resisted Neck Extension, Flexion and Lateral Flexion exercises in circuit fashion.
Resisted Neck Extension
Sit on ground and place hands behind head with neck in neutral position
Extend neck with hands providing resistance
Flex neck to return to starting position
Repeat for specified reps
Sit on ground and place hands on forehead with neck in neutral position
Flex neck with hands providing resistance
Extend neck to return to starting position
Repeat for specified reps
Resisted Neck Lateral Flexion
Sit on ground and place right hand on side of head with neck in neutral position
Flex neck toward right shoulder with hand providing resistance
Extend neck to return to starting position
Repeat for specified reps; perform set in opposite direction
Sets/Reps: 3×10 each exercise
RECOVER FASTER! BUILD MUSCLE FASTER!