- EquipmentBodyweight
- PatternIsolation
- Reps8 to 20 reps
- Joint loadNone flagged
Sit or stand tall looking straight ahead, or lie on your back with your head resting on the floor.
First cueMove straight back, not down.
How to do the Chin Tuck
Set up. Sit or stand tall looking straight ahead, or lie on your back with your head resting on the floor.
- Draw your chin straight back as if making a double chin.
- Hold for a few seconds.
- Relax and repeat.
Form cues
- Move straight back, not down.
- Keep the eyes level.
- Keep the movement small and gentle.
Common mistakes
- Tipping the head down.
- Pushing hard.
Take care. Move gently, and stop if you feel dizziness, pain, numbness or tingling.
Muscles worked
Main target: Neck. The neck muscles hold and move the head: bending it forward, back and to the side, and turning it.
The catalog names no other muscle it works on the way.
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
The catalog has no other movement for the neck with different equipment.
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Variations and preparation
Do before it: Neck Controlled Rotations (same movement, lighter).
Track it in StatBlockFit
In the StatBlockFit app the Chin Tuck is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Chin Tuck?
Set up: Sit or stand tall looking straight ahead, or lie on your back with your head resting on the floor. Steps: 1. Draw your chin straight back as if making a double chin. 2. Hold for a few seconds. 3. Relax and repeat. Form cues: Move straight back, not down. Keep the eyes level. Keep the movement small and gentle. Common mistakes: Tipping the head down. Pushing hard. Take care: Move gently, and stop if you feel dizziness, pain, numbness or tingling.
What muscles does the Chin Tuck work?
It trains the neck; the catalog names no other muscle it works on the way.