Napra

Lying Face Down Plate Neck Resistance

StrengthIntermediate Neck Weight plate
Lying Face Down Plate Neck Resistance, step 1
1. Lie face down on a bench with your shoulders at the end and your head off it; hold a plate on the back of your head.
Lying Face Down Plate Neck Resistance, step 2
2. Slowly lower your chin toward your chest; then breathe out and raise your head back in a half circle.

How to do it

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

Log it in Napra

Your weights and reps belong to the exact machine in your gym, and Napra flags it when you plateau.

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