Fitness Tracker is a local-first, privacy-focused fitness application that helps you measure progress, track workouts, and stay consistent — all without subscriptions, logins, or tracking. This page covers how to perform the lying face down plate neck resistance, including tips, variations, and the muscle groups it targets.
Instructions
- Lie down slowly face down with your whole body straight on a flat bench while holding a weight plate behind your head. Tip: You will need to position yourself so that your shoulders are slightly above the end of a flat bench in order for the upper chest, neck and face to be off the bench. This will be your starting position. for best results.
- While keeping the plate secure on the back of your head slowly lower your head (as in saying "yes") as you breathe in. for best results.
- Raise your head back up to the starting position in a semi-circular motion as you breathe out. Hold the contraction for a second. for best results.
- Repeat this exercise for the recommended amount of repetitions. for best results.