How to Do Lying Face Up Plate Neck Resistance
Step-by-step instructions, muscles worked and workouts that use the lying face up plate neck resistance.
| Main muscles | Neck |
| Also works | — |
| Equipment | Other |
| Level | Intermediate |
| Type | Strength |
How to do it
- 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.
Form tips
- Start light and own the movement before adding weight.
- Control the lowering phase — don't drop into it.
- Keep breathing; exhale on the hardest part.
- Stop if you feel sharp pain (different from muscle burn).
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Gear for this exercise
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