Lying Face Up Plate Neck Resistance

How to perform

1. 01Lie 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.
2. 02While keeping the plate secure on your forehead slowly lower your head back in a semi-circular motion 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.

Form cues

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

Common mistakes

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