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Lying Face Up Plate Neck Resistance

IntermediateStrengthTier T3

Lie face up on a flat bench with the head off the end and a weight plate secured on the forehead. Lower the head back, then raise it in a curved motion.

Targets: Neck (Cervical Spine)

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

bench

Home Options

  • weight bench

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Lie face up straight on a flat bench with the traps, neck and head off the end, holding a weight plate on the forehead.
  • Keep both hands securing the plate.
  1. She lies supine straight on the flat bench, head off its end, hands holding the plate on her forehead, head lowered back toward the floor.

    Step 1 of 5

    Keep the plate secure on the forehead and slowly lower the head back in a semi-circular motion.

  2. She raises her head forward in a semi-circular arc, the plate secured on her forehead, neck flexing while supine on the bench.

    Step 2 of 5

    Raise the head back up to the starting position in a semi-circular motion.

  3. She holds her head flexed up toward her chest, the contraction held, the plate still secured on her forehead.

    Step 3 of 5

    Hold the contraction for a second at the top.

  4. She lowers her head back under control toward the floor again, the plate secured on her forehead for the next rep.

    Step 4 of 5

    Lower the head back again for the next repetition.

  5. She lies supine straight on the flat bench, head off its end, hands holding the plate on her forehead, head lowered back toward the floor.

    Step 5 of 5

    Keep the plate secure on the forehead and slowly lower the head back in a semi-circular motion.

Safety Information

Use a light plate and keep the motion small. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.