Start
End
Lying Face Down Plate Neck Resistance
مقاومة الرقبة بالقرص منبطحًا
Target Muscles
Want a personalized workout plan based on your level and goals?
Get a personalized plan ›How to perform
- 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.
Important tips
Exhale on the effort — brace your abs before every rep.
Slow reps make the difference — abs hate momentum.
Keep your lower back glued to the floor where applicable.
