Description:

The Lying Face Down Plate Neck Resistance is a neck strengthening exercise that targets the muscles in the back of the neck. It involves lying face down on a bench or other flat surface with your neck off the edge and resisting the upward force of a weight plate placed on the back of your head. This exercise helps improve the strength and stability of the neck muscles.

Benefits:

• Strengthens the muscles of the back of the neck, promoting neck stability.
• May help reduce the risk of neck injuries, especially in contact sports.
• Enhances overall neck strength, which can have positive effects on posture.

Profile:

Equipment:	Weight Plate, Bench or Flat Surface
Type:	Strength
Level:	Beginner to Advanced

Muscles:

The Lying Face Down Plate Neck Resistance exercise can also engage the splenius muscles to some extent, particularly the splenius capitis and splenius cervicis. These muscles are located in the upper and middle portions of the neck and upper back. While the primary focus of this exercise is on the trapezius and rhomboid muscles, the splenius muscles, which are responsible for various neck and upper back movements, may also be activated during the exercise to provide stability and support. If the primary goal is to target the splenius muscles, it may be beneficial to pre-exhaust the trapezius muscles. Pre-exhaustion involves fatiguing the larger or more dominant muscle group (in this case, the trapezius) before targeting the smaller or less dominant muscle group (the splenius).

Classification:

Utility:	Basic or Auxiliary
Mechanics:	Isolated
Force:	Push

Instructions:

• Step 1: Lie face down on a bench or other flat surface with your neck off the edge, so your head is unsupported.
• Step 2: Place a weight plate securely on the back of your head. Ensure it’s balanced and won’t slide off during the exercise.
• Step 3: Cross your arms over your chest or hold onto the bench for stability.
• Step 4: Keeping your neck straight and in a neutral position, press your head upward against the weight plate, resisting its downward force.
• Step 5: Hold this position for the desired number of repetitions.
• Step 6: Slowly release the resistance and carefully remove the weight plate from your head.

Common Mistakes:

• Using a weight plate that is too heavy, which can strain the neck muscles or lead to injury.
• Allowing the head to tilt or move out of a neutral position during the exercise.
• Performing the exercise too quickly, reducing its effectiveness.
• Not properly securing the weight plate, risking it falling off during the exercise.

Choose an appropriate weight plate and maintain proper form throughout the exercise. Keep your neck in a neutral position to target the intended muscles effectively.

Variations:

• Use different weight plates to vary the resistance level.
• Perform the exercise on an incline bench for a different angle of resistance.
• Experiment with different hold durations to challenge your neck muscles differently.

Additional Information:

The Lying Face Down Plate Neck Resistance exercise is versatile and can be adapted for individuals of different fitness levels. It’s an effective way to target and strengthen the muscles of the back of the neck, which can contribute to overall neck health and stability.

EXERCISES