How to do it

Lie face up on a flat bench with your head hanging off the end. You can place a towel under your head for comfort if needed.
Carefully place a weight plate on your forehead, holding it with both hands to ensure it stays in place throughout the exercise.
With the weight secured, slowly lower your head as far as comfortable, stretching your neck muscles.
Exhale as you slowly raise your head back up by contracting your neck muscles, bringing your chin towards your chest.
Continue raising until your head is above the bench level, or until your chin is close to your chest.
Hold the contraction briefly at the top before slowly lowering your head back down to the starting position.
Repeat for the desired number of repetitions. Ensure controlled movements to prevent injury.