Lying Face Down Plate Neck Resistance 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Neck
Secondary Targets
Execution
Isolation
Force Type
Push (Bilateral)
Required Equipment
Plate
Fitness Level
Beginner
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Lying Face Down Plate Neck Resistance exercise is an isolation movement designed to strengthen and develop the neck muscles, with secondary engagement of the traps. Performed lying face down on a flat bench with the shoulders slightly above the bench edge, a weight plate is held securely behind the head. The exercise involves controlled flexion and extension of the neck in a semi-circular motion, emphasizing muscle contraction at the top of the movement and proper breathing throughout. This exercise effectively targets neck stability, strength, and endurance while also lightly activating the upper traps for added support.
How to Perform
Position yourself face down on a flat bench, keeping your body fully extended, and hold a weight plate gently behind your head. Ensure your shoulders are slightly off the end of the bench so that your neck, upper chest, and face hang freely. This is your starting posture.
Inhale as you slowly tilt your head downward, mimicking a nodding motion, while keeping the plate stable against the back of your head.
Exhale as you lift your head back up in a controlled, semi-circular path to return to the starting position, pausing briefly at the top to feel the muscle engagement.
Maintain steady, smooth movements throughout, avoiding any jerking or rapid motions to protect the cervical spine.
Repeat the movement for the prescribed number of repetitions, focusing on controlled contractions of the neck and upper traps during each cycle.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Start with a light plate to avoid straining the neck muscles.
Keep movements slow and controlled to protect the cervical spine.
Focus on squeezing the neck and traps at the top of the movement.
Avoid using momentum or jerking the head during repetitions.
Maintain proper breathing: inhale on the lowering phase, exhale on the lifting phase.
Ensure shoulders are slightly off the bench for full range of motion.
Keep the plate secure behind the head without pressing it too hard.
Perform this exercise on a stable bench to prevent slipping.
Include this exercise at the start or middle of your upper body routine to pre-activate neck muscles.
Gradually increase weight only when you can maintain perfect form throughout all reps.
How Not to Perform
Do not use a plate that is too heavy, which can strain the neck and traps.
Avoid rapid or jerky head movements that reduce muscle engagement and increase injury risk.
Do not let the plate slip or move excessively during the exercise.
Avoid arching or twisting the back; keep the body straight on the bench.
Do not perform partial range of motion; fully lower and raise the head to target the neck properly.
Avoid holding your breath; maintain controlled breathing throughout.
Do not engage the arms or shoulders to lift the weight instead of the neck.
Avoid tilting the head sideways; keep movement strictly in the nodding plane.
Do not rush through repetitions; focus on slow, controlled contractions.
Avoid performing this exercise on an unstable or uneven bench surface.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
