Lying Face Down Plate Neck Resistance

A neck strengthening exercise performed face-down on a bench with a weight plate held behind the head. The trainee nods the head up and down against resistance to build neck extensor strength.

Instructions

1. Lie face down on a flat bench with your shoulders slightly above the edge
2. Position yourself so your upper chest, neck, and face are off the bench
3. Hold a weight plate securely behind your head using both hands
4. Slowly lower your head in a nodding motion as if saying “yes”
5. Lower as far as comfortable without straining
6. Raise your head back to the starting position in a controlled semicircular motion
7. Squeeze your neck muscles at full contraction
8. Repeat for desired reps

Tips

• Start with light weight to learn proper form and prevent injury
• Move slowly and deliberately; never jerk the weight
• Keep your neck and upper back relaxed between reps
• This exercise targets the neck extensors and upper back
• Do not hold your breath; maintain steady breathing throughout
• This should be performed with caution due to the delicate nature of the neck
• Start conservatively as your neck is not accustomed to heavy resistance
• Excellent for posture improvement and injury prevention