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

Muscles Worked in Supine Neck Bridges

Primary muscles worked:

• Neck

How to Do Supine Neck Bridges

1. Lie on a bench with just the back of your head resting on it.
2. Keep your feet flat on the floor, knees bent.
3. Slowly press the back of your head into the bench.
4. Make small and controlled nodding motions.
5. Repeat for reps.

Commentary

The supine neck bridge on a bench is a classic bodyweight exercise that strengthens the neck extensors. Long used by wrestlers, martial artists, and gymnasts, it helps build strength and stability while reducing the risk of injury. Using a bench makes the movement easier and safer than the traditional floor version.