Traps and neck
Chin Tuck
The Chin Tuck is a mobility exercise with no equipment for your neck. Share of the load in the Zulta muscle model: neck 70%, upper traps 20% and rhomboids 5%.
How to do it
- Sit tall on a bench or chair with the shoulders relaxed.
- Look straight ahead with the chin level.
- Glide the head straight back, making a double chin, without tipping it down.
- Hold for 3 to 5 seconds, breathing steadily.
- Release forward to neutral and repeat for 30 to 45 seconds.
Tips
- Place a finger on the chin and move away from it.
- Think of lengthening the back of the neck.
Common mistakes
- Nodding the head down instead of gliding it back.
- Tensing the shoulders up during the hold.
Muscles worked by the Chin Tuck
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Slow neck circles and chin tucks move the cervical spine: the deep neck flexors tuck, the upper traps and extensors control the rest.
Chin Tuck alternatives
Same equipment
Frequently asked questions
What muscles does the Chin Tuck work?
Mainly the neck. The upper traps assist.
Is the Chin Tuck good for beginners?
Yes. The Chin Tuck is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Chin Tuck?
For example the Neck CARs. They train mostly the same muscles.
Log your sets in Zulta
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