In clothing, the neck is often the only muscle group in the program that distinguishes a bodybuilder / athlete a non-bodybuilder/athlete. Has already convinced that the training collar is emphasized rather than ignored.
Lie face down with your entire body directly on a flat bench while holding a weight plate behind your head. Tip: You will need to position yourself so that your shoulders are slightly above the end of a flat bench so that the top of the chest, neck and face to be on the bench. This will be your starting position.
While keeping secure the back plate of your head slowly lower your head (like saying "yes") that you breathe in.
Raise your head back to the starting position in a semi-circular motion as you exhale. Hold the contraction for a second.
Repeat for the recommended amount of repetitions.
Warning: As with all exercises, refrain from using any kind of sudden or jerky movements.
Variation: You can view this videos for more information
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