Lying Face Down Plate Neck Resistance
How to do the Lying Face Down Plate Neck Resistance
- 1
Lie 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
While keeping the plate secure on the back of your head slowly lower your head (as in saying "yes") as you breathe in.
- 3
Raise your head back up to the starting position in a semi-circular motion as you breathe out. Hold the contraction for a second.
- 4
Repeat for the recommended amount of repetitions.
How to program the Lying Face Down Plate Neck Resistance
Sets and reps
As an isolation movement, the Lying Face Down Plate Neck Resistance is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Lying Face Down Plate Neck Resistance is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
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Frequently asked questions
What muscles does the Lying Face Down Plate Neck Resistance work?
The Lying Face Down Plate Neck Resistance primarily targets the Neck.
What equipment do I need for the Lying Face Down Plate Neck Resistance?
You need Other. Difficulty level: Intermediate.
How many sets and reps of the Lying Face Down Plate Neck Resistance should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
