Lying Face Up Plate Neck Resistance

What it is

This isolation exercise targets your neck muscles directly. You lie face up on a flat bench, holding a weight plate on your forehead, with your head and neck positioned off the edge. Slowly lower and raise your head, feeling the resistance as you work the neck through its range of motion. This movement helps to build strength and control in the neck.

Technique tips

• Position your shoulders slightly off the bench to ensure full range of motion.
• Maintain a controlled, slow tempo throughout the entire movement.
• Keep the weight plate secure on your forehead to prevent slippage.
• Breathe in as you lower your head and exhale as you raise it back up.
• Hold the top contraction briefly to maximize muscle engagement.
• Start with a light plate to master form before increasing resistance.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.