Exercise guide
Lying Face Up Plate Neck Resistance
This exercise loads neck flexion while the head extends beyond the end of a bench. The muscles at the front of the neck raise the head while a plate rests against the forehead.
Training context
Using Plate-Loaded Neck Flexion Safely
The plate may slip toward the face, making this a higher-risk setup than manual resistance or an isometric hold. It is not an appropriate first neck exercise.
Use minimal resistance and keep both hands on the plate at all times. A spotter should assist with positioning and removal.
Technique overview
Return only to a neutral neck position
Lie face up with the shoulders near the bench edge and support the head before placing a very light plate on the forehead. Lower the head slightly, then flex the neck to return toward neutral. Avoid pulling the chin forcefully into the chest or allowing the plate to shift.
Treat this as an overview and use a range, pace, and setup you can control.