Plate Neck Flexion
Lying face up on a bench and curling the chin toward the chest with a light plate held on the forehead. Strengthens the front neck muscles.
Primary muscles
- Neck Flexors
- Sets
- 2–3
- Reps
- 12–20
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Lie on your back on a bench with your head and neck off the end. Place a folded towel and a light plate on your forehead, holding it steady with both hands.
Let your head lower slowly back to a comfortable neutral-to-slightly-extended position.
Curl your chin toward your chest in a slow, controlled arc.
Pause briefly at the top.
Lower slowly and repeat.
Breathing: Exhale as you curl up, inhale as you lower.
Coaching tips
Slow and smooth
Chin toward chest
Hands keep the plate still
Common mistakes
Using a heavy plate too soon
Jerking the head
Dropping into an extreme stretch at the bottom
Safety notes
Use very light loads and slow, controlled reps; stop if you feel sharp pain, dizziness or tingling.
Only move through a range that feels comfortable.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.