Choose the appropriate weight plate taking account of your fitness level and training type. Lie on the bench on your back and let your head protrude from the bench. Your feet may be on the bench. Grab the weight and put it on your forehead area. Hold the weight with both hands all the time.
From the starting position do the motion by contracting your neck muscles and the moving up and then down slightly below the starting position. Do the required number of repetitions. Inhale going downwards and exhale going upwards.
Do not overestimate your abilities when choosing the weight. Your chest and whole torso must be firm and fixed throughout.
The number of repetitions depends on your type of training.
Do not use heavy plates and do not lower your head too much. This exercise is potentially dangerous and can cause neck injury. The movement must be slow and fully controlled. Refrain from jerking.