Lying Face Down Plate Neck Resistance

Lying Face Down Plate Neck Resistance is a intermediate-level isolation in the strength category that primarily works the neck. It is performed with other equipment.

How to do it

1. 1Lie 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. 2While keeping the plate secure on the back of your head slowly lower your head (as in saying "yes") 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.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Focus on the muscle contraction and control the eccentric (lowering) phase.
• •Add load only once you complete all reps with good form — progressive overload.
• •Initiate the pull from the target muscle rather than jerking with body momentum.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.