Core · Bodyweight
5 Sec Fist Against Chin
How to do the 5 sec fist against chin, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Make a fist and press it firmly up against the underside of your chin while resisting with your neck so your head stays still. Hold the isometric push for about five seconds, then release. This trains the deep neck flexors without any movement.
- 1The front of your neck tightening as it resists the fist
- 2Your head holding perfectly still against the pressure
- 3A steady, even push for the full five seconds
Common mistakes
- Don't jerk or push to the point of strain
- Avoid letting your head actually move
- Don't hold your breath; breathe through the hold
Muscles worked
The 5 sec fist against chin mainly works the upper abs, with the upper traps assisting.
- Upper AbsPrimary
- Upper TrapsSupport
- ForearmsMinor
Kovo programs the 5 sec fist against chin for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.