Lying Face Down Plate Neck Resistance
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General info
How to perform exercise
- Lie 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.
- While keeping the plate secure on the back of your head slowly lower your head (as in saying "yes") as you breathe in.
- Raise your head back up to the starting position in a semi-circular motion as you breathe out. Hold the contraction for a second.
- Repeat for the recommended amount of repetitions.
Caution: As with all exercises, refrain from using any sort of sudden or jerking motions.
Variation: You can opt to use no resistance at first.
Photos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Neck, and auxiliary muscles:
Weight and number of repetitions
The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:
| Goal | Sets | Reps | Weight, %1Rm | Rest between sets |
|---|---|---|---|---|
| Strength | 2-6 | 1-5 reps | 100-85% | 3-7 min |
| Mass gain | 3-6 | 6-12 reps | 85-60% | 1-4 min |
| Fat burning | 2-4 | 13-25 reps | 60-40% | 1-2 min |
In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!
*Specify the weight and the maximum number of repetitions that you can perform with this weight.
Exercise substitutions
You can try replacing the exercise «Lying Face Down Plate Neck Resistance» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.
Lying Face Down Plate Neck Resistance
Author: AtletIQ: on
Lying Face Down Plate Neck Resistance — The benefits of exercise, how to properly perform and how many sets to do..
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