How to Do Prone Neck Bridge: Muscles Worked & Proper Form

Muscles Worked in Prone Neck Bridges

Primary muscles worked:

• Neck

How to Do Prone Neck Bridges

1. Kneel in front of a bench and place your forehead on the padding.
2. Keep your back straight and your hands on your thighs or the bench for balance.
3. Gently press your forehead into the bench.
4. Perform small and controlled flexion/extension movements.
5. Repeat for reps.

Commentary

The prone neck bridge on a bench strengthens the neck flexors and is a safer and more accessible alternative to the traditional wrestler’s bridge. It has long been used by martial artists, wrestlers, and gymnasts to build strength and stability in the neck and reduce the risk of injury.