Face down Neck Rises

Lying Neck Extension
Lying Face Down Plate Neck Resistance

Neck rises is one of the primary mass builder for the back of your neck, as it develops the bigest muscles and the upper traps which makes it appear very thick and wide.
If you look at how trapezius muscles connect to our head, you will ble to see that good developed upper traps will it increase neck visability in large extent.
Although these exercises may seem very basic, and it is sometimes better to use bands or neck harnesses to do neck rises, but either way this exercise does not reduce for a single moment its effectiveness.

Why should I train my neck?
Have you ever wondered which muscles are the first to catch the eye? Abs or maybe chest? If you do not wear too tight a shirt, they are almost all hidden behind the clothes. The neck on the other hand is always in sight, it's no accident that it changes the outlines of the face so radically, see, as it is always in sight it signals good health and muscle mass.

Show img lying face down plate neck exercise show

Exercise Video

How to do

  1. Lay face down on a bench or a chair.
  2. Hold a plate on top of your forehead.
  3. Extend your neck up towards your traps.
  4. Slowly return to the starting position. Then repeat.

  5. You should feel your trapezius muscle work.

    Place a hat or a small towel between your head and the plate. This will create padding between the plate and your skin which will prevent skin damage.

    Watch your hands. You can use your arms as additional weight, but it always prefered to disengage them, as it much better to track the progress by increasing plate weight. Hands can interfere with this, since it is easy to help or complicate the exercise depending on the your hands position.


    The key to neck training success is volume, never forget this.

Requires
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