Neck
Lying Face Up Plate Neck Resistance
A neck exercise done on your back with a weight plate on your forehead, training the neck flexors with a short, controlled movement.
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
- 1Lie on your back on a flat bench with your head hanging slightly over the end.
- 2Have a partner place a light plate on your forehead or hold it there with both hands.
- 3Keep your chin neutral to start.
How to perform
- 1Slowly tuck your chin and lift your head toward your chest.
- 2Pause briefly at the top.
- 3Lower your head back down slowly to the start.
- 4Repeat with steady, even control.
