Anti-Gravity Press

A beginner strength exercise for the shoulders, done with a barbell.

Main muscles: Shoulders
Also works: Upper back and Triceps
Equipment: Barbell
Level: Beginner
Type: Compound
Movement: Push

How to do the Anti-Gravity Press

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

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Anti-Gravity Press

Questions

What muscles does the Anti-Gravity Press work?

Mainly the shoulders, with the upper back and triceps helping.

Is the Anti-Gravity Press good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Anti-Gravity Press?

Good alternatives that train the shoulders: Barbell Incline Shoulder Raise, Barbell Rear Delt Row, Bradford/Rocky Presses or Standing Bradford Press.

How many sets and reps of the Anti-Gravity Press should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).