Neck - Lying Face Down Plate

Recommendations: 1-5 Reps, 1-2 Wght

Beginner Neck Plate Flat Bench Push Gym Home

Purpose: This exercise tones and strengthens the neck muscles.

Benefits: The primary advantage to a strong neck is that it helps align the rest of your body. Neck exercises are often overlooked by gym goers, so it's important to create awareness around simple neck isometric exercises like these.

Lie face down on a supine (flat) bench with your shoulders at one end. Your neck and head will extend beyond the bench. Place a light weight against the back of your head (not your neck). Lower your head (chin towards your neck). This is the starting position. Slowly push backward (upwards) with your head against the plate by contracting your neck. Ensure that you are pushing your head towards the plate and not the other way round. Keep your head looking forward at all times. Breathe normally during this movement. Pause for the recommended time. Return to the starting position by releasing the tension slowly. Repeat for the required number of repetitions.

The neck muscles are responsible for holding your head up. The motion of the neck can be divided into rotation (looking side to side), lateral flexion (ear to shoulder), flexion (chin to sternum) and hyperextension (looking up). The most common neck injury is whiplash. Another common neck problem is limited rotation.