Lying Face Up Plate Neck Resistance

What is Lying Face Up Plate Neck Resistance? Lying face up plate neck resistance is an exercise that targets the muscles in the neck and upper traps. It involves using a weight plate to provide resistance while performing neck flexion and extension movements.

Tutorial

1. Lie on your back on a flat bench or the floor.
2. Hold a weight plate on your forehead with both hands, ensuring a secure grip.
3. Slowly lower your head towards the bench/floor by bending your neck, then return to the starting position by extending your neck.
4. Repeat for the desired number of repetitions.

Common Mistakes

• Using a weight that is too heavy, leading to strain or injury in the neck muscles.

• Jerking the head up or down quickly, which can also cause strain and reduce effectiveness. - Allowing the shoulders to lift off the bench/floor, decreasing the isolation of the neck muscles.

• Not maintaining control throughout the movement, which can reduce the effectiveness of the exercise.

Tips for Better Results

• Start with a light weight plate to ensure proper form and reduce the risk of injury.

• Focus on controlled movements, both when lowering and raising your head. - Keep your shoulders firmly pressed against the bench/floor throughout the exercise to isolate the neck muscles.

• Gradually increase the weight as you build strength and master the technique.

Muscles Worked Lying face up plate neck resistance primarily targets the following muscles:

• Sternocleidomastoid (neck muscle) - Trapezius (upper traps)