Chin Tuck Against The Wall

Muscles worked

Setup

1. Stand with your back, shoulder blades, and buttocks firmly against a flat wall.
2. Position your feet about 6 inches away from the wall for stability.
3. Look straight ahead with your chin level and your arms relaxed at your sides.

How to do it

1. Gently draw your chin straight back toward the wall, creating a 'double chin' effect without tilting your head up or down.
2. Exhale as you reach the end of the movement and hold the contraction for 2-3 seconds.
3. Inhale as you slowly release the tension and return your head to the starting position.
4. Maintain a slow, controlled tempo throughout the set.

Form checklist

• Keep your gaze fixed forward; do not look down at the floor or up at the ceiling.
• Ensure your shoulders remain down and relaxed, avoiding any shrugging.
• Focus on moving the head horizontally rather than nodding.
• Maintain contact between your shoulder blades and the wall throughout.

Pro tips

• Imagine a string pulling the crown of your head toward the ceiling to maximize spinal elongation.
• Place a finger on your chin as a tactile cue to ensure your head is moving straight back in a linear path.

Make it harder

• Increase the isometric hold at the back of the movement to 10 seconds.
• Once the chin is tucked, gently press the back of your head into the wall to engage the posterior neck muscles.

Frequently asked

What muscles does the chin tuck against the wall work?

The chin tuck against the wall primarily targets the trapezius, and also works the abs and obliques as secondary muscles.

What equipment do you need for the chin tuck against the wall?

The chin tuck against the wall requires no equipment — just your body weight.

Is the chin tuck against the wall good for beginners?

Yes. The chin tuck against the wall is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Prone Cervical Extension Isometric HoldIntermediate · neck and trapezius
• Roll Neck Decompress Lying On FloorBeginner · trapezius
• Seated Neck Side StretchBeginner · neck and trapezius
• Lying Neck FlexionBeginner · abs and obliques