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5 Sec Fist Against Chin Alternative

12 substitute exercises that target the same muscles

1
Neck-Up Down Left Right demonstration

Neck-Up Down Left Right
2
Neck Half Circle demonstration

Neck Half Circle
3
Neck Circle Stretch demonstration

Neck Circle Stretch
4
Posterior Neck Isometric demonstration

Posterior Neck Isometric
5
Sitting Neck Stretch demonstration

Sitting Neck Stretch
6
Forward Flexion Neck Stretch demonstration

Forward Flexion Neck Stretch
7
Roll Neck Decompress Lying on Floor demonstration

Roll Neck Decompress Lying on Floor
8
Neck Side Stretch demonstration

Neck Side Stretch
9
Sitting Side Neck Stretch demonstration

Sitting Side Neck Stretch
10
Extension and Inclination Neck Stretch demonstration

Extension and Inclination Neck Stretch
11
Seated Neck Side Stretch demonstration

Seated Neck Side Stretch
12
Rotating Neck Stretch demonstration

Rotating Neck Stretch

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the 5 Sec Fist Against Chin trains

Primary Sternocleidomastoid

Secondary Levator Scapulae Trapezius Upper Fibers

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