How to Do Face Down Plate Resistance Neck Exercises

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By Wirnani Garner
eHow Contributing Writer

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Do Face Down Plate Resistance Neck Exercises

The neck is one of the busiest parts of the body. Movements are always present in this area, which makes it a good candidate for muscle strengthening exercises. Resistance exercise using a flat barbell plate is an excellent activity to build strong neck muscles. In face-down plate resistance neck exercise, the target is concentrated on the muscles that extend the neck (neck extension is a motion where in the head is moved backward). The best way to do it is by using dynamic resistance exercise. This exercise is done with the flat barbell plate being lifted throughout the range of motion, allowing neck extensors to contract, and permitting extension movement of the atlanto-occipital joint.

Difficulty: Moderate

Instructions

Things You'll Need:

Flat barbell plate (2.5 pounds or lighter)
Towel
Exercise bench

How to Do Face Down Plate Resistance Neck Exercise (Prone Position)

Step 1

Prepare a flat barbell plate weighing no more than 2.5 pounds, and wrap it up with a towel. The towel will serve as a cushion that provides a safety barrier between the hard surface of the barbell and your head.
Step 2

Lie flat on your stomach (prone position) on the bench.
Step 3

Level your chest by the edge of the bench, allowing your head to dangle freely and providing enough space for neck movements.
Step 4

Lower your head down as much as you comfortably can.
Step 5

Carefully position the wrapped weight behind your head and hold it with both hands to keep it in place. Hands should only serve as a support for balancing the plate. Do not use them to lift the plate while going on with the exercise.
Step 6

Inhale while raising your head backwards (neck extension) as high as you possibly can.
Step 7

Exhale as you lower your head back down to the starting position.
Step 8

Repeat this sequence 5 to 10 times, and then relax.

How to Do Face Down Plate Resistance Neck Exercise (Sitting Position)

Step 1

Set the flat barbell plate (2.5 pounds or less) that you are to use and cover it up with a towel. The towel will provide cushion between the plate and your head.
Step 2

Sit on the bench, with legs wide open and feet flat on the floor, for a stable base of support
Step 3

Bend your body down to your thighs and flex your neck (with chin tucked on chest)
Step 4

Carefully place the covered plate behind your head and hold it with both hands to keep it in place. Your hands should only be used to stabilize the position of the plate; do not use them to lift the plate
Step 5

Inhale as you lift your head backwards (neck extension) as high as you can
Step 6

Exhale as you lower you head back down until chin is tucked on chest
Step 7

Repeat this procedure 5 to 10 times and then relax