- Holding a weight plate behind your head, lie face down on a flat bench so that your whole body is supported.
- Make sure that your shoulders are past and raised a little off the end of the bench.
- Lift your upper chest, neck and face off the bench slightly. This is the start position.
- Holding the plate in position on the back of your head, slowly lower your head down over the edge of the bench (like nodding “yes”).
- Return to the starting position. Hold for a count of one.
- Repeat.
Do not use your hands to pull your head down or use a jerking motion when returning to the start position.