Illustrations: Everkinetic (Greg Priday), CC BY-SA 4.0 · cropped, resized & combined
Neck
Sit tall and place a palm on your forehead.
Push your head forward while your hand resists — the head does NOT move at all.
Hold 10-20 seconds, breathing normally.
Repeat with the hand behind the head, then on each side.
Pushing so hard the head actually moves — this is a hold, not a rep.
Holding your breath, which needlessly raises pressure in your head.
The safest entry point for neck training — needs no equipment.
All four directions (front, back, left, right) count as one set.
No secondary muscle data yet.
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