Face Down Plate Neck Resistance
The Face Down Plate Neck Resistance is a targeted strengthening exercise performed lying prone on a bench, using a weight plate to provide resistance against neck extension. It primarily targets the upper trapezius and cervical extensor muscles to build neck stability, thickness, and improve posture.
Neck training requires precise load management to avoid strain, which AI coaching handles by tracking your resistance and performance data to suggest safe increments. If you experience tightness or fatigue, the app can recommend isometric regressions like the Posterior Isometric Neck or adjust volume based on your recovery status. Additionally, by monitoring your personal feedback on neck comfort, the AI ensures you build strength without compromising cervical spine health.
Form Cues
- Lie face down with your head extending off the edge of a flat bench
- Hold a weight plate securely against the back of your head with both hands
- Lower your head slowly towards the floor to stretch the neck
- Extend your neck to lift your head up until it aligns with your body
- Keep your chest and shoulders flat against the bench at all times
- Don't use momentum or jerk your head upward
- Don't lift your shoulders or chest off the bench
- Don't press down hard on your head with your hands
- Don't shorten the range of motion
- Don't hold your breath during the movement
Common Mistakes
- Jerking the weight upward
- Lifting shoulders off the bench
- Using a weight that is too heavy
- Incomplete range of motion
- Pushing with arms instead of neck
Muscles Worked
This exercise primarily strengthens the upper trapezius and the deep cervical extensor muscles responsible for holding the head upright. Developing these muscles helps counteract forward head posture, stabilizes the cervical spine, and builds muscular thickness in the upper back and neck region.
Primary
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