Start
End
Strength
Lying Face Up Plate Neck Resistance
intermediateother·isolation·pull
Muscles Worked
Primary
arytenoid cartilagecervical rotatorcricothyroiddigastricgenioglossusgeniohyoidhyoglossusiliocostalis cervicisinferior obliqueinferior pharyngeal constrictorlateral crico-arytenoidlateral thyrohyoid ligamentlevator palpebrae superiorislevator scapulaelevator veli palatinilongissimus capitislongissimus cervicislongus capitislongus colliMedian thyrohyoid ligamentmiddle pharyngeal constrictormylohyoidoblique arytenoidobliquus capitis inferiorobliquus capitis superioromohyoidplatysmaposterior crico-arytenoidrectus capitis anteriorrectus capitis lateralisrectus capitis posterior majorrectus capitis posterior minorscalenus anteriorscalenus mediusscalenus posteriorsemispinalis capitissemispinalis cervicisSet of anterior cervical intertransversariiSet of interspinales cervicisSet of posterior cervical intertransversariisplenius capitissplenius cervicissternocleidomastoidsternohyoidsternothyroidstylohyoidstylohyoid ligamentstylopharyngeussuperior obliquesuperior pharyngeal constrictorTendon of right levator palpebrae superioristhyro-arytenoidthyrohyoidthyrohyoid membraneTransverse arytenoidTrochlea of left superior obliqueTrochlea of right superior obliqueUvular muscleVertical intermediate part of left longus colli
How to Perform
1
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.
2
While keeping the plate secure on your forehead slowly lower your head back in a semi-circular motion as you breathe in.
3
Raise your head back up to the starting position in a semi-circular motion as you breathe out. Hold the contraction for a second.
4
Repeat for the recommended amount of repetitions.
Alternatives to Lying Face Up Plate Neck Resistance
Same muscles, different equipment or difficulty
