Lying Face Down Plate Neck Resistance

Also called neck extension, plate neck extension and prone neck raise.

Works

Neck

Equipment

Other kit

Level

Intermediate

Type

Isolation

How to do it

Setup. Lie face down with your whole body straight on a flat bench while holding a weight plate behind your head. Tip: You will need to position yourself so that your shoulders are slightly above the end of a flat bench in order for the upper chest, neck and face to be off the bench. This will be your starting position.

1. While keeping the plate secure on the back of your head slowly lower your head (as in saying "yes") as you breathe in.
2. Raise your head back up to the starting position in a semi-circular motion as you breathe out. Hold the contraction for a second.
3. Repeat for the recommended amount of repetitions.

Cues

• Head off the bench end.
• Plate held behind the head.
• Lower the chin slowly.
• Raise to neutral, no higher.

Common mistakes

• Using too much weight.
• Jerking the head.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Easier

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