Lying Neck Extension
Face down with the head off the bench, lift the chin away from the chest and lower it slowly.
How to do it
Setup
Face down on the bench, head hanging off the edge.
Steps
- Lift the chin away from the chest, extending the neck.
- Stop at a comfortable top – no cranking.
- Lower slowly.
Common mistakes
Hyperextending to look forward: a modest top is the safe one. Fast pumping: slow both ways. Shoulders joining in: they stay on the bench.
Breathing
Exhale lifting, inhale lowering.
