Neck
Lying Face Down Plate Neck Resistance
A prone neck exercise in which a light plate sits on the back of your skull while you raise it, training the neck extensors.
Energy burned
≈ 14 kcalFor 3 × 8–12, rest 90s · ≈ 2.5 kcal/min
Estimate range 11–18 kcal (±25 %)
Muscle mass worked1 %
Effort during a set3.5 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Position yourself chest down on a flat bench with only your skull and neck past the edge.
- 2Ask a partner to rest a light plate behind your skull, or hold it in place yourself.
- 3Let the head settle in a relaxed neutral spot.
How to perform
- 1Raise your skull by extending the neck until it lines up with your upper back.
- 2Hold for a beat.
- 3Return slowly and with control.
- 4Keep every rep smooth.
