Machine Neck Extension (Plate-Loaded)
Seated in a plate-loaded neck machine, press the back of the head into the pad and extend the neck; the lever sets the path.
How to do it
Setup
Seated upright, the back of the head on the pad, neck in line with the lever's pivot, hands on the handles.
Steps
- Start with the chin tipped toward the chest.
- Press the head back until it sits upright over the shoulders.
- Return slowly, letting the pad lead the chin down.
Common mistakes
Seat set so the pivot misses the neck: line the neck up with the lever's axis before loading. Pushing with the shoulders and back: the torso stays against the seat. Dropping the plates on the way back: they come down as slowly as they went up.
Breathing
Exhale lifting, inhale lowering.
