Lying Face Down Plate Neck Resistance

Lying Face Down Plate Neck Resistance is a strength - controlled neck extension exercise involving Splenius capitis, Splenius cervicis. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Splenius capitis, Splenius cervicis
Secondary muscles: Semispinalis capitis, Upper trapezius
Exercise type: Strength - controlled neck extension

Exercise technique

Bench
Lie face down with head and neck beyond the edge.
Load
Hold a very light plate with soft contact against the back of your head.
Hands
Support the plate continuously with both hands to prevent slipping.
Lower
Slowly lower your head in a small nodding arc.
Raise
Use the neck muscles to bring your head into line with your torso.
Pause
Pause briefly without extending the neck excessively backward.
Finish
Remove the plate before getting off the bench.

Key technique points

Start with the lightest resistance.
Hold the plate securely against your head.
Use a small, slow movement.
Keep shoulders still.
Breathe normally.
If discomfort occurs, support and remove the load immediately.

Common mistakes

Releasing the plate

Do not leave a potentially slipping load unsupported on your head.

Looking too far back

Do not force neck extension beyond torso alignment.

Swinging rapidly

Do not lower and raise the head using momentum.

Moving the torso

Do not lift with the upper back instead of moving the neck.

Heavy plate

Do not disrupt fine neck control with a high external load.

Holding the breath

Do not continue neck resistance without breathing.

Frequently asked questions