Prone Lying Plate Neck Resistance
Differentiation: Mechanics
This variation of a Neck Resistance exercise is unique. Here is how: you hold a weight plate on top of your head, while you lay facedown on a bench. This position eliminates the need to maintain balance, (like you would need to do when performing a seated neck resistance exercise). Lifting your head upward | targets and develops your neck | and trapezius muscles.
Starting Position
To get into starting position, do this...
1) Obtain an Olympic plate.
2) Locate a movable flat bench.
3) Lie face-down lengthwise on the flat bench - with your head, shoulders and upper chest extended over one end.
4) Hold the weight plate behind your head, using both hands.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) This is the ending position.
3) Exhale as you gradually lift your head up as high as possible.
4) Squeeze your neck muscles and hold for a count of two seconds.
5) Inhale as you slowly angle your head downward, holding the plate securely against your skull.
6) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your back straight.
Do not jerk your neck.
Keep your neck tight, and not overload the amount of weight. Doing so can result in injury.
Gear Advice
For your hands, we encourage you to use weightlifting chalk on your hands.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Weightlifting Chalk | $11.15 |
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