VIDEO DEMO
Long-pause neck extension
Progression of Neck Extension
PROGRESSION · HOW TO DO IT
Long-pause neck extension
These steps are written specifically for the Long-pause neck extension. Follow them in order and stop before you lose the position.
- 01Set up your version
Set up specifically for the Long-pause neck extension. Lie face down with the head near the bench edge and begin with no load or very light resistance.
- 02Move the pattern
Starting slightly flexed, lift the head until it is in line with the trunk without throwing it backward.
- 03Match the demand
Hold the named position without drifting, then exit it under control.
- 04Finish with control
Pause at neutral, then lower slowly. Stop if the movement causes dizziness, tingling, or sharp pain. Keep the motion smooth.
START WHERE YOU CAN WIN
Regress the demand
EARN THE NEXT STEP
Progress the ownership
More about this movement
NECK / 58
Long-pause neck extension
Sets: 2–3 · Reps: 10–20
Long-pause neck extension is a progression of Neck Extension. Use the written card above for its exact setup and execution.
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.