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Wall Chin Tuck

Step by step instructions, muscle activation and variants for the Wall Chin Tuck.

EasyNeck

About this exercise

The chin tuck against the wall is a corrective neck exercise that strengthens the deep cervical flexors and restores neutral head posture. With the back against the wall, you retract the chin to create a "double chin," counteracting forward head posture caused by prolonged screen time or sitting.

How to Perform

  • Stand with your back and head touching the wall, feet a few centimetres from the base
  • Look straight ahead and keep your mouth gently closed
  • Gently draw your chin straight back, creating a subtle "double chin" while keeping your gaze level
  • Ensure the back of your head maintains contact with the wall as you retract
  • Hold the retracted position for the prescribed duration
  • Slowly release and return your head to the neutral starting position before repeating

Muscle Activation

Primary
Neck

Common Mistakes

Common mistakes content is coming soon.

About the Wall Chin Tuck

The Wall Chin Tuck is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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