Prone Neck Bridge On Bench
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The Prone Neck Bridge on Bench is a bodyweight strength exercise where you position your upper back on a bench, feet planted firmly on the ground, and bridge your body upward by pressing through your neck and head to form a straight line from knees to crown. Its primary purpose is to build neck strength and stability, enhancing resilience against impacts in contact sports. It mainly targets the neck muscles, including the sternocleidomastoid and deep cervical extensors, and benefits athletes in wrestling, football, or martial arts seeking fortified neck endurance.
How to Perform Prone Neck Bridge On Bench
- 1Position a flat bench horizontally on the floor. Lie face down on the bench with your upper chest and shoulders resting on it, feet flat on the floor hip-width apart, and toes pointing forward.
- 2Place your hands behind your head, interlocking fingers loosely at the base of your skull to support your head without pulling.
- 3Tuck your chin slightly toward your chest to align your neck in a neutral position.
- 4Inhale deeply, then exhale as you press your feet into the floor and lift your head, neck, and upper torso upward, forming a bridge with your body arched over the bench.
- 5Continue lifting until your neck is fully extended and your body forms a straight line from feet to head, holding the top position for 2-3 seconds while exhaling fully.
- 6Inhale as you slowly lower your head and torso back down to the starting position with control.
- 7Repeat for desired reps, maintaining steady breathing throughout.
- 8Key form tips: Keep your core engaged to protect your lower back; avoid jerking movements or overextending the neck—movement should come from the neck muscles only. Common mistakes: Flaring elbows, holding breath, or using momentum instead of controlled strength. Stop if you feel pain beyond normal muscle fatigue.
