Start
End
Lying Face Up Plate Neck Resistance
مقاومة الرقبة بالقرص مستلقيًا
Target Muscles
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- 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.
- 2
While keeping the plate secure on your forehead slowly lower your head back in a semi-circular motion 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.
