Lying Face Down Plate Neck Resistance

What is Lying Face Down Plate Neck Resistance? Lying face down plate neck resistance is an exercise that targets the muscles in the neck and upper back. It involves placing a weight plate on the back of your head while lying face down on a bench or flat surface. This exercise helps to strengthen the muscles that support the neck and improve overall neck stability.

Tutorial

1. Lie face down on a bench or flat surface with your head hanging off the end.
2. Hold a weight plate securely with both hands and place it on the back of your head, ensuring it is centered.
3. Slowly lift your head up towards the ceiling, keeping your neck in a neutral position.
4. Hold the contraction at the top for a second, then lower your head back down to the starting position.
5. Repeat for the desired number of repetitions.

Common Mistakes

• Using a weight plate that is too heavy, which can strain the neck muscles.

• Jerking or using momentum to lift the head, instead of focusing on controlled movements. - Allowing the head to drop too low at the bottom of the movement, losing tension in the muscles.

• Holding your breath during the exercise, remember to breathe throughout.

Tips for Better Results

• Start with a light weight plate to master the form before progressing to heavier weights.

• Focus on engaging the muscles in your neck and upper back throughout the movement. - Perform the exercise in a slow and controlled manner to maximize muscle activation.

• Ensure your neck is in a neutral position to avoid unnecessary strain.

Muscles Worked

• Trapezius - Levator Scapulae - Splenius - Erector Spinae