Female model ex_YJ3GLB

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Neck · Body Weight

5 Sec Fist Against Chin

beginnerflexibility

5 Sec Fist Against Chin is a beginner isolation flexibility exercise that works the levator scapulae (neck). It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.1 calories per minute.

Target: Levator Scapulae
Body part: Neck
Equipment: Body Weight
Category: Flexibility
Mechanic: Isolation
Force: Static
Sets × reps: 2-3 × 30-60 sec hold
Calories / min: ≈ 3.1 kcal

Primary muscles

Neck · Sternocleidomastoid, Scalenes

How to do 5 Sec Fist Against Chin

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.
Apply gentle upward pressure with your fist against your chin, resisting with your neck muscles. Hold this position for 5 seconds.
Keep your neck and head steady, avoiding any movement while maintaining the pressure.
Release the pressure after 5 seconds and relax. Repeat the exercise for the desired number of repetitions.

Form tips

Keep your jaw relaxed, avoiding clenching your teeth.
Focus on the resistance created by your fist and neck muscles rather than the amount of force applied.
Breathe normally throughout the exercise, avoiding holding your breath.

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Easy Pose Neck Stretch

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5 Sec Fist Against Chin FAQ

What muscles does 5 Sec Fist Against Chin work?

5 Sec Fist Against Chin mainly works the levator scapulae in the neck (Sternocleidomastoid and Scalenes).

What equipment do you need for 5 Sec Fist Against Chin?

None. 5 Sec Fist Against Chin is a body weight exercise, so you can do it at home or anywhere with enough space.

How many sets and reps of 5 Sec Fist Against Chin should I do?

Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is 5 Sec Fist Against Chin good for beginners?

Yes. 5 Sec Fist Against Chin is rated beginner, so it's a sound choice while you learn to train the levator scapulae.

How many calories does 5 Sec Fist Against Chin burn?

About 3.1 calories per minute for a person of around 70 kg, based on a MET value of 2.5. Ten minutes of work is roughly 31 calories; heavier people burn more.

For developers

Use 5 Sec Fist Against Chin in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_YJ3GLB" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_YJ3GLB",
  "name": "5 Sec Fist Against Chin",
  "model": "female",
  "target": "Levator Scapulae",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_YJ3GLB/mp4-720.mp4?…",
    "poster": "https://…/ex_YJ3GLB/poster.jpg?…"
  }
}