Can Training These Forgotten Muscle Groups Give Your Neck and Jawline a Stronger Look?

The Overlooked Muscles that Define Your Face

A strong jawline and thick neck make a massive difference in how you look.

But if you're relying on genetics or just losing body fat to sharpen your features, you're leaving gains on the table.

Your neck, jaw, and facial muscles can be trained just like any other muscle group. And when you develop them, they add instant structure, making your face look stronger, more angular, and more defined.

The best part? It doesn’t take years to see results. A few minutes a day can completely change your appearance.

Here’s what you need to know.

The Muscle Groups That Shape Your Face

Most people assume a strong jawline and thick neck are purely genetic.

While bone structure plays a role, the muscles beneath the skin are what create the sharpness, thickness, and overall aesthetic.

The key areas you should be training:

• Sternocleidomastoid (SCM): This long muscle on the side of your neck controls rotation and forward flexion. When developed, it creates a thick, athletic look.
  

• Trapezius (Upper Traps): A strong set of traps connects your shoulders and neck, making the entire area look more muscular.
  

• Masseter Muscle: The primary chewing muscle, this is what determines jaw thickness. Strengthening it leads to a more prominent, chiseled look.
  

• Digastric and Mylohyoid Muscles: These smaller muscles under the jaw contribute to sharp definition, especially when body fat is low.

Most guys never intentionally train these muscles, which is why their necks stay thin and their jawlines weak.

The good news? Training them is simple. And the results show up fast.

The Best Jaw-Specific Exercises

1. Chewing-Based Resistance Training (Masseter Growth)

Your masseter muscles determine how thick, defined, and structured your jawline looks. Training them directly using mastic gum can visibly enhance your jaw width and sharpness.

• Muscles Worked: Masseter, temporalis

• Equipment Needed: Mastic gum or any extra-hard gum

• Reps/Sets: 10–15 minutes per side, daily

How to Do It:

1. Choose the Right Gum: Mastic gum is 10x harder than regular gum and provides actual resistance.
   

2. Alternate Sides: Chew equally on both sides to prevent muscle imbalances.
   

3. Increase Duration: Start with 5 minutes per side, working up to 10–15 minutes per side over a few weeks.
   

4. Progression: Use multiple pieces or upgrade to even tougher gums like Falim gum (used in Turkey for jaw strengthening).

Pro Tip: Don’t overdo it—excessive chewing can cause TMJ issues. Stick to 10–15 minutes max per session.

2. Jawline Contractions (For Sharpness and Definition)

While chewing builds thickness, jawline contractions define the angles by activating the smaller muscles around the jaw and chin.

Chin Push-Forward Exercise

• Muscles Worked: Digastric, platysma, masseter

• Reps/Sets: 3 sets of 10–15 reps

How to Do It:

1. Positioning: Sit or stand with a neutral spine.

2. Movement: Push your lower jaw forward as far as possible without straining.

3. Hold: Maintain the position for 3–5 seconds, then slowly return.

4. Progression: Increase hold time as you get stronger.

Pro Tip: Focus on slow, controlled movements—no jerky motions.

Tongue Presses (For Jawline Tightening)

• Muscles Worked: Suprahyoid muscles (tighten jaw under the chin)

• Reps/Sets: 3 sets of 20 reps

How to Do It:

1. Close Your Mouth: Keep your lips together.

2. Press Your Tongue Against the Roof of Your Mouth: Engage the entire tongue, not just the tip.

3. Hold for 5 Seconds: Squeeze the muscles under your chin.

4. Release Slowly and Repeat.

Pro Tip: This helps tighten loose skin under the chin for a sharper, more defined look.

3. Mewing (For Long-Term Jawline Enhancement)

Mewing is a tongue posture technique that trains your jawline to look sharper over time by improving facial structure.

• Muscles Worked: Tongue, masseter, jaw stabilizers

• How to Do It:

1. Press Your Entire Tongue Against the Roof of Your Mouth.

2. Keep Your Teeth Lightly Touching (No clenching).

3. Breathe Through Your Nose at All Times.

4. Maintain This Position All Day.

Pro Tip: This takes months to show results but helps reshape your jawline naturally.

Strengthen Your Neck And Shoulders To Enhance Your Look

A thicker neck enhances jawline contrast, making your face look more structured and powerful. Fighters and athletes train their necks for strength and injury prevention, but the visual effect is just as important.

Neck Curls (For Front Neck Thickness)

• Muscles Worked: Sternocleidomastoid (SCM), deep cervical flexors

• Reps/Sets: 3–4 sets of 10–20 reps

• Equipment Needed: Weight plate or neck harness

How to Do It:

1. Lie on a Bench: Keep your head hanging off the edge.

2. Hold a Light Plate on Your Forehead: (Start with 5–10 lbs).

3. Slowly Curl Your Chin to Your Chest: Move with control.

4. Hold for 1 Second at the Top: Maximize contraction.

5. Lower Slowly and Repeat.

Progression: Increase weight by 2.5–5 lbs every 2–3 weeks.

Neck Extensions (For Back Neck Thickness)

• Muscles Worked: Trapezius, cervical extensors

• Reps/Sets: 3–4 sets of 10–20 reps

• Equipment Needed: Neck harness or weight plate

How to Do It:

1. Lie on Your Stomach: Keep your head hanging off a bench.

2. Secure a Light Weight Behind Your Head.

3. Lift Your Head Back Until Level With Your Spine.

4. Pause for 1 Second, Then Lower Slowly.

Pro Tip: Don’t hyperextend—stop when your neck is aligned with your spine.

Side Neck Raises (For Width & a Powerful Look)

• Muscles Worked: Sternocleidomastoid (SCM), lateral cervical flexors

• Reps/Sets: 3–4 sets of 10–15 reps per side

• Equipment Needed: Weight plate or resistance band

How to Do It:

1. Lie on Your Side: Let your head hang off the bench.

2. Hold a Light Plate Against the Side of Your Head.

3. Slowly Lift Your Head Sideways Toward Your Shoulder.

4. Pause for 1 Second, Then Lower Slowly.

Progression: Increase weight gradually to avoid strain.

Shoulder Training (For a V-Tapered, Angular Look)

Strong shoulders create a broad upper frame, making your jawline look sharper by comparison. The wider your shoulders, the more angular your face appears.

Lateral Raises (For Broad Shoulders)

• Muscles Worked: Lateral deltoids

• Reps/Sets: 3 sets of 12–15 reps

• Equipment Needed: Dumbbells

How to Do It:

1. Stand With Dumbbells at Your Sides.

2. Raise the Weights to Shoulder Level.

3. Hold for 1 Second, Then Lower Slowly.

Pro Tip: Keep a slight bend in your elbows to prevent joint strain.

Overhead Press (For Shoulder & Trap Size)

• Muscles Worked: Deltoids, upper traps

• Reps/Sets: 3–4 sets of 8–12 reps

• Equipment Needed: Barbell or dumbbells

How to Do It:

1. Hold the Weights at Shoulder Level.

2. Press Straight Up Until Arms Are Fully Extended.

3. Lower Slowly and Repeat.

Progression: Increase weight by 5–10 lbs every few weeks.

The 2 Most Overlooked Jawline Factors

Muscle development is crucial, but if your face is still carrying excess fat or water retention, definition will be hidden.

Here’s exactly how to fix it.

Lower Your Body Fat to 12–15%

Even with solid muscle development, high body fat blurs definition. You don’t need single-digit body fat, but getting under 15% will make a noticeable difference.

• Caloric Deficit: Track intake using TDEE (Total Daily Energy Expenditure) calculators and eat 300–500 fewer calories than you burn daily.

• Protein Intake: Aim for 0.8–1g of protein per pound of body weight to maintain muscle while cutting fat.

• Reduce Processed Carbs & Sugars: High insulin spikes cause fat storage. Stick to whole foods like eggs, lean meats, vegetables, and healthy fats.

At 15% body fat, your face will already look sharper. At 12%, muscle definition will be fully visible.

Reduce Water Retention for a Sharper Look

Even if you're lean, excess water makes your face look puffy.

• Hydrate Properly: Drink 3–4 liters of water daily to flush excess sodium and prevent retention.
  

• Reduce Sodium from Processed Foods: Keep daily intake under 2,300mg (the upper limit recommended by the CDC). High sodium intake makes your face hold water.
  

• Optimize Electrolyte Balance: Increase potassium intake (bananas, potatoes, spinach) to balance sodium levels and flush out excess water.
  

• Get 7–9 Hours of Sleep: Poor sleep raises cortisol, which increases water retention and bloating.
  

• Eliminate Alcohol and Excess Caffeine: Both dehydrate the body, leading to rebound water retention the next day.

The BMM Takeaway

Most guys think a strong jawline is just genetics, but that’s not the full picture.

Your masseter muscles, neck, and supporting facial muscles can be trained just like any other muscle group. By chewing hard gum, doing jaw-specific contractions, and mewing daily, you force your jaw to adapt and grow stronger.

Facial and neck muscles respond quickly, but results depend on how lean you are and how well you control water retention.

• 2 weeks: Less bloating from reduced sodium, better hydration, and improved sleep.

• 4–6 weeks: Noticeable jawline and neck definition if body fat is below 15% and training is consistent.

• 8–12 weeks: Full transformation if you’ve dropped to 12% body fat and consistently trained your neck and jawline.

Disclaimer: The information provided in this article is for educational and informational purposes only and should not be considered medical advice, diagnosis, or treatment. Jaw and neck training carry risks of muscle strain, TMJ disorder, and joint stress if performed incorrectly or excessively. Always start with light resistance, follow proper form, and never train to failure when working the jaw to avoid long-term dysfunction. If you experience pain, clicking, or discomfort in the jaw, neck, or surrounding areas, stop immediately and consult a licensed medical professional. Individuals with pre-existing jaw issues, TMJ disorder, dental conditions, or facial asymmetry concerns should seek medical guidance before engaging in any jaw-strengthening exercises. Mewing and facial posture techniques take time to see results and should be practiced gently and consistently without excessive force. By using this guide, you acknowledge that results vary based on genetics, body fat levels, and consistency, and you assume all responsibility for your participation in these exercises.