Weighted Lying Neck Flexion on an Incline Bench

The Weighted Lying Neck Flexion on an incline bench primarily targets the anterior muscles of the neck, including the sternocleidomastoid and longus colli muscles. Performing this exercise on a slight incline provides a greater range of motion, making it effective for building neck strength, enhancing stability, and supporting posture. This exercise is especially valuable for athletes in high-impact sports such as football, rugby, wrestling, and MMA.

How to Perform Weighted Lying Neck Flexion on a Slight Incline Bench

Starting Position:

• Secure a head harness around your head, attaching a suitable weight plate to it.
• Lie on your back on a slight incline bench, positioning yourself so that your head extends beyond the edge of the bench.
• Allow the weight plate to hang down toward the floor, creating a gentle stretch in the front of your neck.

Execution:

• Exhale as you slowly and carefully lift the weight plate by flexing your neck forward.
• Hold briefly at the top of the movement for a count of one or two.
• Inhale as you slowly lower the weight plate back to the starting position with control.
• Complete the desired number of repetitions, focusing on slow and steady movements.

Tips and Precautions

• Avoid excessive flexion—stop once you feel a mild stretch to prevent neck strain.
• Keep the movement controlled and slow to ensure precision and avoid injury.
• Start with a light weight to build strength gradually and safely.
• Ensure the weight plate does not touch the floor during the exercise.
• If a head harness is unavailable, you may hold a small weight plate against your forehead, using a towel for added comfort if needed.

Benefits of Weighted Lying Neck Flexion on a Slight Incline Bench

Targeted Muscle Strengthening: This exercise engages the anterior neck muscles, including the sternocleidomastoid and longus colli, building strength and endurance in these muscles. Enhanced Neck Stability: Strengthening the front neck muscles contributes to overall neck stability, supporting proper head alignment and reducing cervical strain. Reduced Injury Risk: Building neck strength lowers the risk of injury, particularly in sports with impacts or collisions, as a stronger neck absorbs force more effectively. Improved Range of Motion: Performing the flexion movement on a slight incline enhances flexibility and range of motion, which can be beneficial for those with limited neck mobility. Postural Support: Strong anterior neck muscles contribute to an aligned spine and proper posture, helping avoid postural issues and neck discomfort. Relief from Neck Tension: Weighted neck exercises, such as this one, can help relieve tension in the neck muscles, especially for those who experience chronic stiffness. Assistance with Breathing: Certain neck muscles, like the sternocleidomastoid, assist in breathing. Strengthening them may indirectly support better respiratory function. Resilience for Athletes: Athletes in contact sports benefit from stronger neck muscles, improving resilience against impacts and reducing the risk of neck injuries. Overall Neck Health: Incorporating Weighted Lying Neck Flexion on an incline bench into your routine promotes long-term neck health, maintaining a strong, flexible, and resilient neck over time.