plate neck raises

Click to see the short version of the video


Click to see the short version of the video

Lying Face Down Plate Neck Resistance

Exercise Data

Type: Strength
Main Muscle Worked: Neck
Equipment: Other
Mechanics Type: Isolation
Level: Intermediate
Sport: No
Force: N/A
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Lying Face Down Plate Neck Resistance Images

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Lying Face Down Plate Neck Resistance Guide

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. While keeping the plate secure on the back of your head slowly lower your head (as in saying "yes") as you breathe in.
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. Repeat for the recommended amount of repetitions.

Caution: As with all exercises, refrain from using any sort of sudden or jerking motions.
Variation: You can opt to use no resistance at first.

We have a 4 way machine that is great for this exercise. I've been using it for about 2 months now and have noticed a nice difference in neck size