NECK/CALVES WORKOUT

For a Chiseled Physique, You
Gotta Work Obscure Muscles

Most men ignore the highest (neck) and lowest (calves) muscles on their bodies when working out. Maybe out of sight out of mind. It’s a mistake to do so, and we’re here to do something about it. The following set of neck and calf exercises should be performed once weekly. A strong neck keeps your head on straight and muscular calves fortify your legs. A little weightroom attention is all they need.

 

 

 

Seated Barbell Toe Raises

Sit grasping a barbell on the thighs, with the balls of the feet on a raised surface. Proceed to rise up on toes as high as possible. Pause, then return to starting position.

Barbell Double-Leg Raises

Stand grasping a barbell on the upper back, with the balls of the feet on a raised surface. Proceed to rise up on toes as high as possible. Pause, then return to starting position.

Freehand Resistance

Sit with your hands over the forehead, fingers interlaced. Proceed to gently press the head back, while resisting slightly with the neck muscles (1). Next place hands behind the head, pressing forward and resisting with the neck (2). Then place your right hand against the right side of the head and press to the left while resisting (3). Finally
place your left hand against the left side of the head and press to the right while resisting (4).

Weight-Free Single-Leg Raises

Stand facing a stationary object and step away from it. Lean forward and place palms on it, with the right foot behind the left heel. Proceed to rise up on toes as high as possible. Pause, then return to starting position. Perform sets with each foot rising.