Lying Face Down Plate Neck Resistance

Shoulders · Other

How to do it

Lie **face down** on a flat bench with your body straight and your shoulders just past the edge so your head is free. Hold a light plate behind your head with both hands. Lower your chin towards your chest and rise by extending the neck to neutral, **no further**. Very slow in both directions. The neck responds to control, not load: **start with no plate at all** and add only once the range is clean. The classic mistake is speed and extra range: both get paid for the next day.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

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