In boxing, the ability to take a powerful punch is crucial. Even the great Floyd Mayweather had to withstand devastating blows during his career, like the huge right hook from Shane Mosley that he shook off in the second round before dominating the fight.

While technical skill is important, having an “iron chin” that allows you to absorb punches is equally vital for boxers. Knockouts happen when a punch causes the brain to move inside the skull. Strengthening the neck muscles helps limit this movement and develop a stronger chin.

To build neck strength and chin durability, focus on these 12 exercises that target the deep anterior neck muscles that support the chin:

Seated Front Head Raise:

• Sit up straight in a chair with your feet flat on the floor and your hands resting on your lap.
• Slowly lift your chin upward until you feel a gentle stretch in the front of your neck.
• Hold this position for about five seconds, then lower your chin back to its starting position.
• Aim to do this exercise ten times.

Seated Side Head Raise:

• Sit upright in a chair, with your feet firmly planted on the floor and your hands in your lap.
• Gently tilt your chin to the side, feeling the stretch in the muscles along your neck.
• Hold for five to ten seconds and then return to your starting position.
• Try to complete ten repetitions on each side to finish a set.

Seated Head Rotation:

• Sit with excellent posture, feet flat on the floor, and hands in your lap.
• Gradually turn your head to the left without moving your shoulders.
• Hold this position for five to ten seconds before returning to your initial stance.
• Repeat this exercise ten times for each side.

Seated Head Tilt:

• While seated, with your feet flat on the floor and hands resting on your lap, gently tilt your head forward until you feel a stretch in the back of your neck.
• Hold this position for ten seconds, then return to the starting point.
• Perform this exercise ten times.

Seated Head Nods:

• In a seated position, sit upright in a chair with your feet grounded and hands resting in your lap.
• Slowly nod your head up and down, making sure to keep your chin level with the ground throughout the movement.
• Aim for 10 to 20 repetitions.

Neck Bridging:

• Lie on your back with your feet flat on the floor and your hands at your sides.
• Raise your hips off the ground, supporting your weight on your head.
• Gently move your head forward and backward while keeping the bridged position.
• This exercise targets both your neck and core muscles.
• Do ten repetitions.

Neck Plate Holds:

• Lie on your back with your head off the edge of a bench or bed, and your upper shoulders resting on the surface.
• Place a weighted plate on your forehead and keep your head steady against the resistance.
• Start with a light weight and gradually increase it as you progress.
• Hold for ten seconds and complete ten repetitions.

Neck Isolation Machine:

• If available at your gym, use a specialized neck isolation machine designed to strengthen neck muscles.
• Follow the provided instructions, adjusting resistance and repetitions based on your training level and goals.

Neck Extensions:

• Lie on your back on a flat surface with your arms at your sides.
• Gradually lift your head off the ground until you feel a stretch in the front of your neck.
• Hold for ten seconds before returning to the starting position.
• Perform this exercise 20 times.

Neck Curls:

• Similar to neck extensions, lie on your back with arms at your sides and a small towel rolled under your head.
• Slowly curl your head off the ground, using the towel for support if needed, until you feel a stretch behind your neck.
• Hold for ten seconds before returning to the initial position.
• Aim for ten repetitions to complete a set.

Neck Side Bends:

• Strengthen the muscles on the sides of your neck by standing upright with feet shoulder-width apart and arms at your sides.
• Slowly tilt your head to the right until you feel a stretch in the left side of your neck.
• Maintain this position for ten seconds before returning to the starting stance.
• Repeat this exercise ten times on each side.

Neck Strap With Weights:

• Challenge your neck muscles by attaching a neck strap to a weight machine or dumbbell, adjusting the weight for comfort and resistance.
• Place the strap around your neck and gently tilt your head back, using the weight as resistance until you feel a stretch in the front of your neck.
• Hold for ten seconds, then return to the starting position.
• Aim for ten repetitions.

Modified Bridges:

• This exercise targets your neck, chin, and jaw muscles.
• Begin by lying on your back on a flat surface with your feet flat on the floor and arms at your sides.
• Bend your knees and place your feet flat on the ground.
• Gradually lift your hips off the ground, making sure the back of your head remains on the ground to distribute the weight.
• Hold for ten seconds before returning to the starting position.
• Repeat this exercise ten times.

Integrating these carefully selected exercises into your workout routine can greatly enhance the strength of the important neck muscles that play a crucial role in supporting your chin. Strengthening your chin muscles can improve your ability to withstand punches, ultimately boosting your overall resilience as a boxer. It’s essential to remember that achieving the results you desire and improving your performance in boxing requires perfecting your technique and maintaining unwavering dedication