NECK
Lying Face Up Plate Neck Resistance
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Lie face up with your whole body straight on a flat bench while holding a weight plate on top of your forehead. Tip: You will need to position yourself so that your shoulders are slightly above the end of a flat bench in order for the traps, neck and head to be off the bench. This will be your starting position.
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While keeping the plate secure on your forehead slowly lower your head back in a semi-circular motion as you breathe in.
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Raise your head back up to the starting position in a semi-circular motion as you breathe out. Hold the contraction for a second.
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Repeat for the recommended amount of repetitions.
Caution: As with all exercises, refrain from using any sort of sudden or jerking motions.
Variation: You can opt to use no resistance at first.
Lying Face Down Plate Neck Resistance
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Lie 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.
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While keeping the plate secure on the back of your head slowly lower your head (as in saying "yes") as you breathe in.
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Raise your head back up to the starting position in a semi-circular motion as you breathe out. Hold the contraction for a second.
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Repeat for the recommended amount of repetitions.
Caution: As with all exercises, refrain from using any sort of sudden or jerking motions.
Variation: You can opt to use no resistance at first.
