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Lying Face Down Plate Neck Resistance

The Lying Face Down Plate Neck Resistance primarily targets your Neck. It is best suited to intermediate lifters.

Intermediate level · Equipment: Other · Isolation · Pull

Primary muscles: Neck

How to perform Lying Face Down Plate Neck Resistance

  1. Step 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. Step 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. Step 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. Step 4. Repeat for the recommended amount of repetitions.

Frequently asked questions

Which specific muscles does this exercise target?

This movement primarily isolates the neck extensors, including the splenius capitis and upper trapezius. It strengthens the posterior chain of the cervical spine to improve posture and neck thickness.

How should the weight plate be positioned for safety?

Place the plate on the back of the head rather than the neck to ensure the leverage acts on the intended muscles. Use a towel or foam pad between the plate and your head to prevent discomfort and slipping.

What is a common mistake to avoid during the movement?

Avoid using excessive momentum or a limited range of motion by jerking the weight. Maintain a controlled tempo and ensure the chin moves through a full arc from the chest to full extension.

How can a beginner safely start neck resistance training?

Beginners should start with isometric holds or manual resistance from their own hands before adding weight plates. This builds foundational stability and allows the connective tissues to adapt to the stress.

What are the recommended sets and reps for neck training?

Perform 2 to 3 sets of 15 to 25 repetitions using light loads. The neck responds best to higher volume and controlled repetitions rather than maximum effort low-rep sets.

Sample sets & reps for Lying Face Down Plate Neck Resistance

  • Strength accessory: 4 sets × 6-8 reps, 90s rest. 75-80% 1RM, RPE 7-8.
  • Hypertrophy: 3-4 sets × 8-12 reps, 60-90s rest. RPE 8, controlled tempo.
  • Metabolic stress: 3 sets × 15-20 reps, 30-45s rest. RPE 9, last set to failure with rest-pause.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Neck exercises

  • Chin To Chest Stretch — stretch
  • Isometric Neck Exercise - Front And Back — bodyweight
  • Isometric Neck Exercise - Sides — bodyweight
  • Side Neck Stretch — stretch
  • Lying Face Up Plate Neck Resistance — other

See all Neck exercises →

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