Neck extension with sitting weight

پٺي Flat BenchHead Harness

About this exercise

"Neck extension with sitting weight" targets the پٺي muscle group, suitable for beginners. The main load falls on: Traps. Equipment needed: Flat Bench, Head Harness.

Description

An isolating exercise that requires jewelry care.

Instructions

1. Secure the harness on your head to the starting position by hanging a pancake from the chain (for beginners — no more than 2.5–5 kg). Sit on the edge of the bench, spread your legs wide for stability. Tilt your body forward about 45 degrees, resting your forearms on your hips. The back should be absolutely straight. Lower your head down, relaxing your neck completely (chin almost touching your chest). This is the starting point. 2. Movement and fixation Lifting: On exhaling, smoothly and under control, using the muscles of the back of the neck, lift your head up and back. Important: Do not throw your head back too much (avoid excessive wringing in the neck). Movement occurs strictly within anatomical limits. Pause: At the top, hold for 1 second, feeling the muscles contract. Lowering: As you inhale, slowly return your head to the starting position.

Muscles worked

Primary

Traps

Secondary

Upper

Middle

Warnings

Critical Safety rules No jerks. The movement speed should be the same both up and down (approximately 2-3 seconds per phase). Don't turn your head. During the exercise, you can only look straight ahead or down. Turning the head left/right under load is prohibited. Warm-up is required. Before starting, do the usual head bends and turns without any weight at all to warm up the joints and increase blood flow.