Weighted Lying Neck Extension (With Head Harness)

The face-down neck extension over an incline bench, the plate hanging from a head harness instead of resting on the back of the head.

How to do it

Setup

Kneeling behind an incline bench, chest on the pad, head past the top, harness on and the plate hanging below the face.

Steps

Let the chin sink toward the chest under the plate.
Lift the head until the neck is in line with the back.
Lower the chin slowly, keeping the plate from swinging.

Common mistakes

Throwing the head back past neutral: stop with the neck in line with the back. Plate swinging on the chain: pause at the bottom until it hangs still. Chest lifting off the pad: the bench holds the torso; only the neck moves.

Breathing

Exhale lifting, inhale lowering.