How to do a Face Down Plate Neck Resistance
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Face Down Plate Neck Resistance
Plates
Flat Bench
Workouts with Face Down Plate Neck Resistance
Target muscles worked
Instructions for Proper Form
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.
- Position your body face down on a bench such that your shoulders, head and neck are past the end of the bench.
- Grasp a plate with both hands and position it behind your head.
- Relax your neck and back to allow the weight to slowly descend into the starting position.
- Contract the back of your neck and your upper back to raise the weight. Do not raise your head past parallel with your body.
- You should feel tension primarily in the back of your neck.
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Alternative Exercises to Face Down Plate Neck Resistance
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63.5 mSCORESWAPPED 419 TIMESPosterior Isometric Neck exercise is an isolation movement that targets the muscles in the back of the neck. By pressing your head against an immovable object, you can engage these muscles without requiring movement. This is a great exercise for improving neck strength and stability, and can be especially beneficial for individuals looking to enhance their overall posture and neck support.
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5. Seated Neck Release Stretch
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6. Face Down Plate Neck Resistance
81.1 mSCORESWAPPED 211 TIMESFace 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.
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- Flat Bench
- Plates
7. Lateral Isometric Neck
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