How to do: Lying Face Up Plate Neck Resistance

Step-by-step instructions

1. 1Lie 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. 2While keeping the plate secure on your forehead slowly lower your head back in a semi-circular motion as you breathe in.
3. 3Raise your head back up to the starting position in a semi-circular motion as you breathe out. Hold the contraction for a second.
4. 4Repeat for the recommended amount of repetitions.

Photos & base instructions from the open-source Free Exercise DB (public domain).