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Visual demonstration of the 5 Sec Fist Against Chin exercise

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Beginner

Difficulty
Beginner
Movement type
Strength
Primary muscles
Neck
Exercise guide

5 Sec Fist Against Chin

4 steps Updated 29/08/2026

5 Sec Fist Against Chin is a resistance exercise targeting Neck Muscles (Sternocleidomastoid, Scalenes).

Step by step

How to perform it

  1. Sit or stand upright with your feet shoulder-width apart, maintaining good posture. Make a fist with both hands and place them under your chin.
  2. Apply gentle upward pressure with your fist against your chin, resisting with your neck muscles. Hold this position for 5 seconds.
  3. Keep your neck and head steady, avoiding any movement while maintaining the pressure.
  4. Release the pressure after 5 seconds and relax. Repeat the exercise for the desired number of repetitions.
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Last updated: 29/08/2026

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5 Sec Fist Against Chin

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