Home Exercises Face Up Plate Raises

Face Up Plate Raises

Exercise Tips

  • Use light weight such as a 2.5 pound weight
  • Keep your body flat on the bench

Face Up Plate Raises

This exercise targets your neck and requires no equipment to perform.

Muscle Group



1 Day a Week to
5 Days a Week


Flat Bench, Plate Weights

Cardiovascular Benefit


Muscle Group: Neck

Equipment: Flat Bench, Plate Weights

Minimum Frequency: 1 Day a Week

Maximum Frequency: 5 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Neck

Starting Position: Lie on the flat bench, face up with your head hanging off the bench. Your shoulders should be right at the edge of the bench and your legs on either side, feet flat on the floor. Place a small weight on the front of your head and hold it in place with your hands, elbows pointing towards the ceiling.

  1. 1 Using only your neck muscles, slowly lift your head up so it is just above the bench. Keep your shoulders on the bench.
  2. 2 Slowly lower your head back down to the starting position.
  3. 3Repeat this exercise until you have completed all repetitions for the set.