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Technique

  1. Lie down on a banch with your head off the edge
  2. Start with your head tilted all the way back in Neck extension.
  3. Slowly pull your chin toward your chest by engaging the front neck muscles.
  4. Return to the tilted-back position and repeat with control.

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Form tips

  • Move slowly and stop immediately if you feel pain.
Risks
  • This places significant strain on the neck; avoid if you have prior neck injuries.

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Muscles

Strength

Primary

  • Neck
  • Sternocleidomastoid
  • Longus capitis
  • Rectus capitis anterior
  • Longus colli

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Equipment

Bench
Bench

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Appears in

Strength
Joint movements
Neckflexion
trains stretches
e0u0

Prone neck retraction

Beginner
e0u1

Prone neck retraction and extension

Beginner
e10o

Supine chin tuck

Beginner
e10p

Supine chin tuck hold

Beginner
e0tx

Neck packing

Beginner
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