How to do a Face Down Plate Neck Resistance

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258,036

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436th

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Beginner

Equipment Required

• 
  Flat Bench
• 
  Plates

Face Down Plate Neck Resistance is an isolation exercise that primarily targets the neck muscles, notably the posterior cervical muscles. While lying face down on a bench, you place a weight plate on the back of your head. This exercise helps to strengthen and stabilize the neck, which can be crucial for improving posture and preventing injuries, especially for athletes involved in contact sports.

1. Position your body face down on a bench such that your shoulders, head and neck are past the end of the bench.
2. Grasp a plate with both hands and position it behind your head.
3. Relax your neck and back to allow the weight to slowly descend into the starting position.
4. Contract the back of your neck and your upper back to raise the weight. Do not raise your head past parallel with your body.
5. You should feel tension primarily in the back of your neck.