Chin Tuck Hold

Traps Upper back Isolation Bodyweight

How to do it

Starting position

Stand with your back and the back of your head resting lightly against the wall
Step your feet one step forward from the wall
Rest your hands comfortably by your hips

Movement

Look straight ahead and pull your chin horizontally back
Gently press the back of your head toward the wall
Hold the position, feeling the back of your neck lengthen

Breathing

Breathe naturally while holding the position

Trainer tips

Relax your shoulders down and keep your neck upright
Push your chin back to make a double chin
Keep your gaze forward and hold

Cautions

Applying excessive force can strain your neck muscles, so do it gently
Dropping the head down
Holding the breath while straining

If you feel pain during the exercise, stop. If it continues, talk to a professional.

Exercise info

Primary muscles	Traps
Secondary muscles	Upper back
Equipment	Bodyweight
Movement pattern	Isolation
Recommended time	10 sec–20 sec

1 similar exercises

Representative exercise: Chin Tuck Hold

Lying Chin Tucks

Get the app More exercises

Related exercises

Posterior Neck IsometricEasier 5 Sec Fist Against ChinEasier Barbell Decline ShrugSimilar exercise Dumbbell ShrugSimilar exercise Machine ShrugSimilar exercise

This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.