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Neck Flexion
A targeted neck movement that strengthens the sternocleidomastoid and deep flexors to improve stability and posture; commonly used by contact athletes for injury prevention.
About Exercise
Equipment
Plates, Flat Bench
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Shoulders
Accessory Muscles
Abs
Popularity Score
3
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
8/10Abs
2/10Programming
Typical Rep Range
15-25 reps
Rest Between Sets
45-90 seconds • Keep rest moderate to allow neck muscles to recover without losing tension.
How to Perform
Lie on your back on a flat bench with your shoulders at the edge so your head and neck hang off completely.
- Place a folded towel on your forehead for comfort.
- Hold a light weight plate firmly against the towel on your forehead.
- Lower your head slowly into a controlled stretch.
- Tuck your chin toward your chest using your neck muscles.
- Lift your head until your chin almost touches your sternum.
- Pause briefly at the top to maximize contraction.
- Slowly lower your head back to the starting position.
Coaching Tips
Form Cues
- Tuck the chin
- Move slow and controlled
- Ribs down
- Maintain steady plate pressure
Breathing
Exhale as you lift your chin toward your chest and inhale as you lower your head.
Tempo
2-1-2
Range of Motion
From a comfortable stretch in extension to the chin nearly touching the sternum.
Safety
Safety Notes
- Stop immediately if you feel sharp pain, dizziness, or numbness.
- Never attempt low-rep maximum intensity on neck exercises.
Spotting
Not recommended; user should be able to safely drop the plate if needed.
Common Mistakes
- Using jerky or explosive movements
- Using excessively heavy weight
- Cutting the range of motion short
- Lifting the shoulders off the bench
When to Avoid
- Acute cervical spine injury
- Herniated discs in neck
- Severe vertigo
- Nerve impingement
Flexibility Needed
- Cervical extension
- Cervical flexion
Build Up First
- Isometric neck stability
Also known as
Plate Neck Flexion, Lying Neck Curl, Cervical Flexion
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