Lying Face Down Plate Neck Resistance

طريقة الأداء

1. 01Lie 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. 02While keeping the plate secure on the back of your head slowly lower your head (as in saying "yes") as you breathe in.
3. 03Raise your head back up to the starting position in a semi-circular motion as you breathe out. Hold the contraction for a second.
4. 04Repeat for the recommended amount of repetitions.

نقاط الأداء الصحيح

• —Lead with the elbows and finish by squeezing the target muscle.
• —Control the lowering phase — that is where most of the growth stimulus lives.

أخطاء شائعة

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.