Instructions

1. 1

   Lie face down with your whole body straight 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 in order for the upper chest, neck and face to be off the bench. This will be your starting position.

2. 2

   While keeping the plate secure on the back of your head slowly lower your head (as in saying "yes") as you breathe in.

3. 3

   Raise your head back up to the starting position in a semi-circular motion as you breathe out. Hold the contraction for a second.

4. 4

   Repeat for the recommended amount of repetitions.