Lying Face Up Plate Neck Resistance

Lying Face Up Plate Neck Resistance is a strength - controlled neck flexion exercise involving Sternocleidomastoid. 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: Sternocleidomastoid
Secondary muscles: Deep neck flexors
Exercise type: Strength - controlled neck flexion

Exercise technique

Lie down
Lie face up on a bench with your head beyond its edge.
Load
Place a very light plate on the forehead with soft support.
Security
Control the plate with both hands at all times.
Open
Lower the head backward a small distance without letting the neck hang freely.
Flex
Tuck the chin slightly and lift the head into line with your torso.
Hold
Pause briefly in a comfortable neutral position.
Exit
Remove the plate with your hands, then support your head.

Key technique points

Distribute pressure over the forehead.
Use a small neck angle.
Reaching torso alignment is sufficient.
Prevent the plate from sliding toward your eyes.
Keep shoulders on the bench.
Lift with a slow exhalation.

Common mistakes

Letting the head hang

Do not release the neck backward uncontrollably on descent.

Sliding plate

Do not let the forehead load move toward the face.

Compressing the chin

Do not finish the lift with excessive neck flexion.

Pressing with the arms

Do not add unnecessary hand force to the plate weight.

Curling the torso

Do not turn neck work into an abdominal curl.

Heavy loading

Do not turn light controlled neck movement into a display of resistance strength.

Frequently asked questions