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Lying Face Down Plate Neck Resistance

NeckOtherIntermediateIsolation
Lying Face Down Plate Neck Resistance — start position
Start
Lying Face Down Plate Neck Resistance — finish position
Finish
Muscles worked
PrimaryNeck

How to do it

  1. 01

    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. 02

    While keeping the plate secure on the back of your head slowly lower your head (as in saying "yes") as you breathe in.

  3. 03

    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. 04

    Repeat for the recommended amount of repetitions.

In the app

Lying Face Down Plate Neck Resistance appears when you own the kit it needs and the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

If you don't have the kit it needs

Same movement pattern, same primary muscles — swap by what you have.

With bodyweight

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