Lying Face Up Plate Neck Resistance

Shoulders · Other

How to do it

Lie **face up** on a flat bench with your shoulders just past the edge and your head free. Hold a light plate on your forehead with both hands. Lower your head back under control and rise bringing your chin towards your chest without touching it. Slow both ways and with the plate held flat. It is the counterpart to the face-down version: that one trains the extensors, this one the flexors. The classic mistake is letting your head drop at the end of the set instead of guiding it: the lowering phase is the one that protects the neck.

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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