Lying Face Up Plate Neck Resistance
Lying Face Up Plate Neck Resistance is an exercise that focuses on strengthening the neck muscles. To perform this exercise, start by lying face up on a flat bench, with your shoulders slightly above the end. Then, hold a weight plate on your forehead and lower your head back in a semi-circular motion while breathing in. Raise your head back up to the starting position in a semi-circular motion while breathing out, and hold the contraction for a second. Repeat this motion for the recommended amount of repetitions. This exercise can be done with or without resistance, but make sure to avoid any sudden or jerking motions.
Type:
Strength
Muscles Used:
Neck
Level:
Beginner
Equipment:
Other
Benefits Of This Exercise
- Strengthens the neck muscles and helps improve posture
- Improves range of motion in the neck for daily activities
- Increases stability and balance in the neck and shoulders
- Helps support the spine and prevent injury
- Helps to reduce tension in the neck, shoulders, and back
- Can be done with or without resistance to vary the intensity
- Can be done in the comfort of your own home
Step by Step Instructions For Lying Face Up Plate Neck Resistance
1. Lie down on a flat bench with your entire body straight and facing up. Make sure to position yourself so that your shoulders are slightly above the end of the bench, allowing your traps, neck, and head to hang off the bench. This will be your starting position.
2. Hold a weight plate on top of your forehead, ensuring it is secure. You can also choose to start without any resistance.
3. Slowly lower your head back in a semi-circular motion while keeping the weight plate in place. Remember to breathe in during this movement.
4. Raise your head back up to the starting position by performing a semi-circular motion. Exhale as you do this and hold the contraction at the top for a second.
5. Repeat the lowering and raising motion for the recommended number of repetitions.
Caution: Avoid any sudden or jerking motions throughout the exercise to prevent injury.
Variation: If you’re a beginner or prefer a lighter workout, you can start without using any resistance.
Warm Up Tips
- Position yourself correctly: Make sure to lie face up on a flat bench, with your shoulders slightly above the end. This will ensure that your traps, neck, and head are off the bench, allowing you to perform the exercise properly.
- Hold the weight plate securely: Place the weight plate on top of your forehead and make sure to hold it securely throughout the exercise. This will provide resistance and target the neck muscles effectively.
- Control your movements: Slowly lower your head back in a semi-circular motion while breathing in. This controlled movement will engage the neck muscles and prevent any sudden or jerking motions that can cause injury.
- Breathe out and raise your head: As you raise your head back up to the starting position in a semi-circular motion, remember to breathe out. This will help you maintain proper breathing and enhance the effectiveness of the exercise.
- Hold the contraction: Once you reach the starting position, hold the contraction for a second. This will further engage the neck muscles and improve their strength.
- Repeat for the recommended repetitions: Perform the exercise for the recommended amount of repetitions. This will vary depending on your fitness level and goals. Start with a manageable number and gradually increase as you progress.
- Consider using no resistance: If you're a beginner or want to focus on mastering the technique first, you can choose to perform the exercise without any resistance.
Lying Face Up Plate Neck Resistance Safety Tips
- Position yourself correctly: Make sure to lie face up on a flat bench with your shoulders slightly above the end. This will ensure that your traps, neck, and head are off the bench, allowing for proper execution of the exercise.
- Maintain a secure grip on the weight plate: Throughout the exercise, make sure to hold the weight plate securely on your forehead. This will prevent any accidents or injuries caused by the plate slipping or falling off.
- Perform the motion slowly and controlled: When lowering your head back in a semi-circular motion, do it slowly and with control. This will help avoid any sudden or jerking motions that can strain your neck muscles or cause discomfort.
- Breathe properly: Remember to breathe in as you lower your head and breathe out as you raise it back up to the starting position. Proper breathing technique will enhance your performance and prevent unnecessary tension in your neck muscles.
- Hold the contraction: When you raise your head back up to the starting position, hold the contraction for a second. This will maximize the effectiveness of the exercise and strengthen your neck muscles.
- Start with no resistance: If you’re a beginner or new to this exercise, it’s recommended to start without any resistance. This will allow you to focus on mastering the proper form and technique before adding weight.
- Avoid sudden or jerking motions: As with any exercise, it’s important
Incorporating Into Other Workouts
One way to incorporate the Lying Face Up Plate Neck Resistance exercise into a workout routine is to include it as part of a neck and upper body strengthening circuit. Here is an example of how it can be incorporated:
1. Warm up: Begin with a dynamic warm-up that includes movements to loosen up the neck and upper body, such as neck rolls and shoulder circles.
2. Main circuit: Perform the Lying Face Up Plate Neck Resistance exercise as follows:
a. Start with 2-3 sets of 8-10 repetitions of the exercise, using a weight plate that provides a challenging resistance.
b. Rest for 30-60 seconds between sets.
c. As you progress, gradually increase the number of sets or repetitions to continue challenging your muscles.
3. Superset: Pair the Lying Face Up Plate Neck Resistance exercise with another exercise that targets the neck and upper body, such as the seated dumbbell shoulder press.
a. Perform 2-3 sets of 8-10 repetitions of the seated dumbbell shoulder press.
b. Rest for 30-60 seconds between sets.
c. Alternate between the Lying Face Up Plate Neck Resistance exercise and the seated dumbbell shoulder press, completing the desired number of sets for each exercise.
4. Cool down: Finish the workout with a cool down that includes static stretches for the neck and upper body muscles, holding each stretch for 15-30 seconds.
It's important to note that the