Own Every Range
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VIDEO DEMO

Neck Extension

YouTube · Brandon Smitley / THIRSTProne Plate Neck ExtensionWatch the demonstration

BASE MOVEMENT · HOW TO DO IT

Neck Extension

Start lighter and use less range than you think you need. The rep should stay smooth from beginning to end.

  1. 01
    Set up

    Lie face down with the head near the bench edge and begin with no load or very light resistance.

  2. 02
    Move

    Starting slightly flexed, lift the head until it is in line with the trunk without throwing it backward.

  3. 03
    Finish

    Pause at neutral, then lower slowly. Stop if the movement causes dizziness, tingling, or sharp pain.

START WHERE YOU CAN WIN

Regress the demand

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EARN THE NEXT STEP

Progress the ownership

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More about this movement

NECK / 58

Short rangeShort range

Neck Extension

Sets: 2–3 · Reps: 10–20

Strengthen the posterior neck without racing through the end range.

Short range: Short range means the target muscle finishes squeezed in its shortened position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

The neck extensors bring the head from a flexed position back to neutral while the torso stays supported and the load stays modest.