Supine Neck Bridge on Bench
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The Supine Neck Bridge on Bench is a bodyweight strength exercise where you lie supine on a bench, tuck your chin, and lift your hips while supporting your head on the bench edge to form a bridge primarily with your neck. Its main purpose is to build neck strength and stability, targeting the neck flexors and extensors. It's ideal for athletes in contact sports like wrestling or football who need enhanced cervical resilience to prevent injuries, using only body weight for equipment.
How to Perform Supine Neck Bridge on Bench
- 1Lie supine on the floor with your head positioned so the crown rests on the edge of a stable bench, feet flat on the floor hip-width apart, knees bent at 90 degrees, and arms relaxed by your sides.
- 2Place your hands on your lower abdomen or tuck them under your glutes for stability.
- 3Engage your core and tuck your chin slightly toward your chest to align your neck.
- 4Inhale deeply, then exhale as you press the crown of your head firmly into the bench and lift your hips upward, forming a bridge with your body while keeping your feet planted.
- 5Continue pressing through your head and feet to elevate your torso until your body forms a straight line from knees to shoulders, holding the bridge position.
- 6Breathe steadily in the hold—inhale for 3 seconds, exhale for 3 seconds—maintaining tension for 5-10 seconds.
- 7Inhale to prepare, then exhale as you slowly lower your hips back to the floor while keeping steady pressure on the bench with your head.
- 8**Key form tips:** Keep elbows tucked and avoid flaring them; maintain a neutral neck without hyperextending—feel tension only in the neck muscles. Common mistakes: arching the lower back (brace core instead), lifting too high (stay aligned), or rushing the hold (prioritize control to prevent strain). Start with short holds and progress gradually.
