Anti-Gravity Press
Muscles worked
Instructions
- 1Place a bar on the ground behind the head of an incline bench.
- 2Lay 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.
- 3To begin, press the barbell out in front of your head by extending your elbows. Keep your arms parallel to the ground throughout the movement.
- 4Return to the starting position and repeat to complete the set.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Anti-Gravity Press
The anti-gravity press is an uncommon shoulder press variation performed lying face-down on an incline bench, which removes any chance of cheating with the legs or back. Starting from a reverse curl to bring the bar near the chest, then pressing it out in front of the head with the arms parallel to the ground, the exercise strongly isolates the anterior delts in an unusual plane of motion. This lying position eliminates cheating and forces strict control of the bar path. It's a technical move best reserved for lifters who already have solid command of the classic shoulder press. It trains the shoulders from an angle different from traditional vertical presses.
check_circleBenefits
- check_circleStrongly isolates the anterior delt
- check_circleRemoves cheating thanks to the bench support
- check_circleTrains the shoulders from an unusual angle
- check_circleBuilds shoulder control and stability
lightbulbExecution tips
- lightbulbKeep the arms parallel to the ground during the press
- lightbulbControl the descent to avoid banging the bench
- lightbulbStart with a light load
- lightbulbBrace the core to stabilize the torso
warningCommon mistakes
- warningUsing too heavy a load right away
- warningLetting the arms drop too low
- warningArching the lower back off the bench
- warningPressing too fast without control
helpFrequently asked questions
Which bench should I use?expand_more
A standard incline bench set to 30-45 degrees is enough for this exercise.
Can it be replaced with a military press?expand_more
Yes, if you're a beginner, the classic military press is more accessible and safer.
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