Lying Face Up Plate Neck Resistance
Muscles worked
Instructions
- 1Lie face up with your whole body straight on a flat bench while holding a weight plate on top of your forehead. Tip: You will need to position yourself so that your shoulders are slightly above the end of a flat bench in order for the traps, neck and head to be off the bench. This will be your starting position.
- 2While keeping the plate secure on your forehead slowly lower your head back in a semi-circular motion as you breathe in.
- 3Raise your head back up to the starting position in a semi-circular motion as you breathe out. Hold the contraction for a second.
- 4Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Lying Face Up Plate Neck Resistance
Lying face-up plate neck resistance is the counterpart to the face-down version, this time targeting the neck flexors. Lying on your back with the shoulders hanging just off the end of a bench, you hold a plate on your forehead and lower the head back before raising it under control. This dynamic path works the front-of-neck muscles through their full range, complementing the face-down version for balanced cervical strengthening between flexors and extensors. The weight plate adds progressive resistance, making this exercise more complete than purely isometric work. As with any load applied directly to the neck, start very light and progress cautiously, keeping the head and traps hanging slightly off the bench for full range of motion.
check_circleBenefits
- check_circleStrengthens the neck flexors through their full range
- check_circleIdeal complement to the face-down version for balanced training
- check_circleProgressive resistance thanks to the weight plate
- check_circleUseful for preventing cervical injuries in contact sports
lightbulbExecution tips
- lightbulbStart with a very light plate, a few pounds are enough
- lightbulbHold the plate firmly in place on your forehead
- lightbulbPerform the movement slowly, with no jerking
- lightbulbLet the head and traps hang slightly off the bench for full range
warningCommon mistakes
- warningUsing a plate too heavy too soon
- warningPerforming the movement too fast, without control
- warningLetting the plate slip during the exercise
- warningSkipping a neck warm-up before loading
helpFrequently asked questions
What plate weight should I start with?expand_more
Start with a very small plate, around 2.5-5 lb, and increase very gradually.
Should I combine this with the face-down version?expand_more
Yes, the two complement each other to balance strengthening between the neck flexors and extensors.
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