Anti-Gravity Press
The Anti-Gravity Press primarily targets your Shoulders, with support from Middle Back, Traps, Triceps. It requires barbell and is best suited to beginner lifters.
Beginner level · Equipment: Barbell · Compound · Push
Primary muscles: Shoulders Secondary muscles: Middle Back, Traps, Triceps
How to perform Anti-Gravity Press
- Step 1. Place a bar on the ground behind the head of an incline bench.
- Step 2. Lay on the bench face down. With a pronated grip, pick the barbell up from the floor. Flex the elbows, performing a reverse curl to bring the bar near your chest. This will be your starting position.
- Step 3. To begin, press the barbell out in front of your head by extending your elbows. Keep your arms parallel to the ground throughout the movement.
- Step 4. Return to the starting position and repeat to complete the set.
Frequently asked questions
What is the primary muscle group targeted by the anti-gravity press?
The exercise primarily targets the shoulders, specifically the anterior and medial deltoids. The prone position on an incline bench isolates these muscles by removing leg drive and torso momentum.
How should I position my body for maximum effectiveness?
Lie face down on an incline bench set to roughly 45 degrees with your head clearing the top edge. Keep your chest pressed firmly against the pad to ensure the shoulders do the work without lower back compensation.
What is a common mistake to avoid during the movement?
Avoid lifting your chest off the bench or arching your spine to move the weight. This shift in posture transfers the load away from the deltoids and increases the risk of lower back strain.
How should I program this exercise into my shoulder routine?
Perform 3 to 4 sets of 10 to 15 repetitions using a moderate weight. Because of the mechanical disadvantage, focus on controlled tempo and high volume rather than maximum load.
What is a suitable alternative if a barbell feels too restrictive?
Dumbbells are an effective alternative that allows for a more natural range of motion and independent arm movement. This variation can help address strength imbalances while maintaining the same prone positioning.
Sample sets & reps for Anti-Gravity Press
- Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
- Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
- Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Shoulders exercises
- Alternating Cable Shoulder Press — cable
- Alternating Deltoid Raise — dumbbell
- Alternating Kettlebell Press — kettlebell
- Arm Circles — stretch
- Arnold Dumbbell Press — dumbbell
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