Lying Face Up Plate Neck Resistance Exercise
Builds strength and control by improving stability, coordination, and efficient movement.
Description
Lying face up plate neck resistance focuses on controlled movement and maintaining proper body alignment throughout the exercise. The goal is to create tension where needed while avoiding unnecessary strain or momentum. This helps improve movement quality, joint stability, and overall physical control.
Instructions:
- Lie face up with your whole body straight on a flat bench while holding a weight plate on top of your forehead. Tip: You will need to position yourself so that your shoulders are slightly above the end of a flat bench in order for the traps, neck and head to be off the bench. This will be your starting position.
- While keeping the plate secure on your forehead slowly lower your head back in a semi-circular motion as you breathe in.
- Raise your head back up to the starting position in a semi-circular motion as you breathe out. Hold the contraction for a second.
- Repeat for the recommended amount of repetitions.
Exercise FAQ
How should I program this in a workout?
Use it after your warm-up when you’re fresh. Aim for 2–4 sets and choose a rep range that matches your goal (strength: lower reps; muscle: moderate reps). Think of it as controlled movement done with repeatable, clean reps.
How can I make this exercise harder without adding a lot of weight?
Slow down the lowering phase, add a brief pause in the hardest position, or increase total reps while keeping form crisp. Think of it as controlled movement done with repeatable, clean reps.
What’s a common mistake people make here?
Rushing reps and losing body position. Keep the movement smooth and repeatable so tension stays where you want it.
Disclaimer
This content is for educational purposes only and does not replace professional medical or fitness advice. Consult a qualified healthcare provider before beginning any new exercise routine. Exercise safely and listen to your body.
Alternative exercises:
Isometric Neck Exercise - Sides
With your head and neck in a neutral position (normal position with head erect facing forward), place your ...
Lying Face Down Plate Neck Resistance
Lie face down with your whole body straight on a flat bench while holding a weight plate behind your head. ...
Isometric Neck Exercise - Front And Back
With your head and neck in a neutral position (normal position with head erect facing forward), place both ...