Lying Face Down Plate Neck Resistance
Lying Face Down Plate Neck Resistance is an exercise that strengthens the neck and upper chest muscles. It requires the individual to lie face down on a flat bench while holding a weight plate behind their head. The individual then lowers their head as they breathe in and raises it up again in a semi-circular motion as they breathe out. This exercise should be done slowly and with caution to avoid any sudden or jerking motions. For beginners, this exercise can be done with no resistance.
Type:
Strength
Muscles Used:
Neck
Level:
Beginner
Equipment:
Other
Benefits Of This Exercise
- Strengthens neck and upper chest muscles.
- Improves posture and balance.
- Increases stability in the neck and spine.
- Helps to reduce tension in the neck and shoulders.
- Increases range of motion in the neck and shoulders.
- Improves coordination and agility.
- Provides a great cardiovascular workout.
- Can be done with no resistance for beginners.
Step by Step Instructions For Lying Face Down Plate Neck Resistance
- Position yourself on a flat bench, lying face down with your entire body straight. Make sure your shoulders are slightly above the end of the bench, so that your upper chest, neck, and face are off the bench. This will be your starting position.
- Hold a weight plate behind your head, ensuring that it is secure. Slowly lower your head towards the ground, as if you were nodding “yes,” while inhaling.
- In a semi-circular motion, raise your head back up to the starting position while exhaling. Hold the contraction for a second.
- Repeat this movement for the recommended number of repetitions.
Caution: Avoid any sudden or jerking motions during the exercise.
Variation: If desired, you can begin by performing this exercise without any resistance.
Warm Up Tips
- Position yourself on a flat bench so that your shoulders are slightly above the end of the bench, with your upper chest, neck, and face off the bench.
- Hold a weight plate behind your head, making sure it is secure.
- Slowly lower your head towards the ground, as if you are saying yes, while breathing in.
- Raise your head back up to the starting position in a semi-circular motion, breathing out as you do so. Hold the contraction for a second.
- Repeat the movement for the recommended number of repetitions.
Caution: Avoid any sudden or jerking motions during this exercise.
Variation: If you are a beginner, you can start by performing this exercise without any resistance. Gradually add weight as you become more comfortable and stronger.
Lying Face Down Plate Neck Resistance Safety Tips
- Position yourself properly: Make sure to position yourself on a flat bench so that your shoulders are slightly above the end of the bench. This will ensure that your upper chest, neck, and face are off the bench and in the correct starting position.
- Hold the weight plate securely: Ensure that you are holding the weight plate securely behind your head throughout the exercise. This will help maintain stability and prevent any accidents or injuries.
- Lower your head slowly: When lowering your head, do it in a slow and controlled manner. Avoid any sudden or jerking motions as this can strain your neck muscles and lead to injuries.
- Breathe properly: Remember to breathe in as you lower your head and breathe out as you raise it back up. This will help you maintain a steady rhythm and prevent any unnecessary tension in your neck and chest muscles.
- Hold the contraction: When you reach the starting position, hold the contraction for a second before repeating the exercise. This will help enhance the effectiveness of the exercise and engage your muscles more.
- Avoid excessive resistance: If you are a beginner or new to this exercise, it is recommended to start without any resistance. Gradually increase the weight plate as you get comfortable and confident with the exercise. This will help prevent any strain or injury to your neck muscles.
- Listen to your body: Pay attention to any discomfort or pain during the exercise. If
Incorporating Into Other Workouts
This exercise, Lying Face Down Plate Neck Resistance, can be incorporated into workouts to target and strengthen the neck and upper chest muscles. Here is how it can be included:
1. Warm-up: Begin your workout with a proper warm-up routine to prepare your muscles for the upcoming exercises. This can include light cardio exercises, such as jogging or jumping jacks, and dynamic stretches for the neck and upper body.
2. Placement: Find a flat bench and position yourself face down on it. Ensure that your shoulders are slightly above the end of the bench, allowing your upper chest, neck, and face to be off the bench. Hold a weight plate securely behind your head. This will be your starting position.
3. Exercise Execution: Start by slowly lowering your head towards the ground, as if you are nodding "yes." Breathe in during this movement. Maintain control and focus on engaging the neck and upper chest muscles.
4. Raise your head back up to the starting position in a semi-circular motion, as if you are nodding "no." Exhale as you perform this movement. Hold the contraction at the top for a second to maximize the muscle engagement.
5. Repeat: Continue performing the exercise for the recommended number of repetitions. Start with a manageable number and gradually increase as you become more comfortable and stronger.
6. Caution: Always exercise caution and avoid any sudden or jerking motions during this exercise. Maintain control and perform the movements in a slow and