Seated Chin Tuck

Muscles worked

Setup

1. Sit upright on the edge of a flat bench with your feet flat on the floor and your spine in a neutral position.
2. Rest your hands comfortably on your lap and roll your shoulders back and down.
3. Look straight ahead at eye level, ensuring your head is in a neutral starting position.

How to do it

1. Inhale deeply, then exhale as you slowly draw your chin straight back toward your neck as if making a 'double chin'.
2. Maintain a level gaze, ensuring your head does not tilt upward or downward during the movement.
3. Hold the retracted position for 2-3 seconds while maintaining tension in the front of the neck.
4. Inhale as you slowly return your head to the neutral starting position.

Form checklist

• Keep your eyes fixed on a point at eye level to avoid tilting the head.
• Ensure your shoulders remain still and do not shrug toward your ears.
• Focus on horizontal movement rather than vertical nodding.
• Keep your jaw relaxed and teeth slightly apart to avoid clenching.

Pro tips

• Imagine a string pulling the crown of your head toward the ceiling to maintain spinal length throughout the tuck.
• Focus on feeling a gentle stretch at the base of your skull and engagement in the deep muscles at the front of your throat.

Make it harder

• Perform the movement while lying supine (on your back) on the bench to work against gravity.
• Apply light manual resistance by placing two fingers on your chin and pushing gently as you tuck back.

Frequently asked

What muscles does the seated chin tuck work?

The seated chin tuck primarily targets the neck, and also works the abs and trapezius as secondary muscles.

What equipment do you need for the seated chin tuck?

The seated chin tuck requires no equipment — just your body weight.

Is the seated chin tuck good for beginners?

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

Related exercises

• Backward Neck StretchBeginner · neck
• Front And Back Neck StretchBeginner · neck and trapezius
• Prone Cervical Extension Isometric HoldIntermediate · neck and trapezius
• Seated Flexion And Extension NeckIntermediate · neck and trapezius