Anti-Gravity Press

How to do the Anti-Gravity Press

1. Place a bar on the ground behind the head of an incline bench.
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.
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.
4. Return to the starting position and repeat to complete the set.

Muscles worked

Role	Muscles
Primary	shoulders
Secondary	middle back, traps, triceps
Equipment	barbell
Difficulty	beginner
Type	compound

No barbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Handstand Push-Ups Bodyweight Shoulder Press - With Bands Resistance Bands Arnold Dumbbell Press Dumbbell Cuban Press Dumbbell Dumbbell One-Arm Shoulder Press Dumbbell Dumbbell Shoulder Press Dumbbell

Harder than the Anti-Gravity Press

Push Press expert · Barbell Clean and Jerk expert · Barbell Circus Bell expert · Other Equipment

Superset the Anti-Gravity Press with

Opposing middle back work — alternate sets without extra rest.

Bent Over Barbell Row middle back Bent Over One-Arm Long Bar Row middle back One-Arm Long Bar Row middle back Straight Bar Bench Mid Rows middle back

Common questions

What muscles does the Anti-Gravity Press work?

The Anti-Gravity Press primarily works the shoulders, with the mid back, traps, and triceps as secondary movers. Clean and Press, Log Lift, and Alternating Cable Shoulder Press train the same muscle, across 9 equipment types.

What equipment do you need for the Anti-Gravity Press?

A Barbell. Without a barbell, Handstand Push-Ups, Shoulder Press - With Bands, and Arnold Dumbbell Press train the same muscle, and 10 of the catalogue's options for this muscle need no equipment.

Is the Anti-Gravity Press suitable for beginners?

Yes, the Anti-Gravity Press is rated beginner. Push Press, Clean and Jerk, and Circus Bell are the progressions from here.

Where should the Anti-Gravity Press go in a workout?

Early — the Anti-Gravity Press is compound, working 4 muscle groups, so run it first or second while you are fresh, then superset Bent Over Barbell Row and Bent Over One-Arm Long Bar Row later.

Similar exercises

Clean and Press Barbell Log Lift Other Equipment Alternating Cable Shoulder Press Cable Machine Alternating Kettlebell Press Kettlebell Arnold Dumbbell Press Dumbbell Barbell Shoulder Press Barbell