Lying Face Up Plate Neck Resistance
The Lying Face Up 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 Up Plate Neck Resistance
- Step 1. Lie face up with your whole body straight on a flat bench while holding a weight plate on top of your forehead. Tip: You will need to position yourself so that your shoulders are slightly above the end of a flat bench in order for the traps, neck and head to be off the bench. This will be your starting position.
- Step 2. While keeping the plate secure on your forehead slowly lower your head back in a semi-circular motion as you breathe in.
- 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.
- Step 4. Repeat for the recommended amount of repetitions.
Frequently asked questions
Which specific muscles does the lying face up plate neck resistance target?
This exercise primarily targets the sternocleidomastoid and other anterior neck flexors. It is used to build thickness and functional strength in the front of the neck.
How should the weight plate be positioned for safety and effectiveness?
Place a folded towel on your forehead and center the plate on top of it. Use your fingertips to stabilize the plate and prevent it from sliding during the movement.
What is a common technical mistake to avoid during this movement?
Avoid using your hands to lift the weight or shortening the range of motion. Ensure the neck moves through a full, controlled flexion and extension without involving the torso.
How should a beginner progress with neck resistance training?
Start with manual resistance from your own hands or very light plates to master the movement. Gradually increase the load only once the neck muscles have adapted to the tension.
What is the recommended set and rep scheme for neck flexion?
Perform 2 to 3 sets of 15 to 25 repetitions using a slow, controlled tempo. High-repetition ranges are generally safer for the small muscles and joints of the cervical spine.
Sample sets & reps for Lying Face Up 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 Down Plate Neck Resistance — other
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