How to do it
Keep your shoulders flat on the bench and your torso completely still throughout.
- 1
Lie on your back on a flat bench with your head hanging off the end.
- 2
Place a small weight plate on your forehead and hold it with your hands for support.
- 3
Slowly lower your head down as far as comfortable.
- 4
Lift your head back up, flexing your neck until your chin touches your chest.
- 5
Repeat for the desired number of repetitions.
Expert tip
Perform the movement slowly and with control, avoiding any jerky motions to prevent strain on the neck.
Common mistakes
- ✕Dropping the head without control on descent
- ✕Flexing past the chin-to-chest endpoint
- ✕Plate shifting off center on the forehead