Bending the head while lying down
About this exercise
"Bending the head while lying down" targets the Ẹyìn muscle group, suitable for beginners. The main load falls on: Traps. Equipment needed: Flat Bench.
Description
A classic and maximally accessible exercise for pumping the front surface of the neck. Unlike block simulators, here you only need a regular pancake from a barbell (or a dumbbell) and a clean towel.
Instructions
1. Starting position Lie on a horizontal bench on your back. Shift back so that your head and neck hang completely off the edge of the bench (your shoulders remain resting on the support). Place a folded towel on your forehead and a pancake on top of it. Important: Hold the pancake firmly with your hands on both sides throughout the entire approach. The hands should not help the neck to lift the weight, they only serve as insurance. Lower your head back below the bench level, gently stretching the front neck muscles. This is the start. 2. Flexion movement (on exhalation): Smoothly, without a jerk, start lifting your head up, trying to touch your chin to your chest. The movement is strictly in the same plane (do not turn your head left and right). Peak reduction: At the top, fix the chin at the chest for 1 second and squeeze the neck muscles. Lowering (while inhaling): Lower your head back to the starting position as slowly and under control as possible. Do not relax your neck completely at the bottom, keep control.
Muscles worked
Primary
Secondary
