Anti-Gravity Press

A beginner strength exercise for the shoulders, back and triceps, done with a barbell and a bench or box.

Movement guide

Anti-Gravity Press

Demand · source-assignedEasy (unreviewed)

Equipment requiredA barbell + A bench or box

Muscle focusShoulders · Back · Triceps

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Anti-Gravity Press demonstrated on the 3D figure

3D demoAnti-Gravity PressBeginner · A barbell + A bench or box

Beginner grade (source-assigned).

Harder option

Alternating cable shoulder press demonstrated on the 3D figure

3D demoAlternating cable shoulder pressIntermediate · A cable machine

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Shoulders. Also: Back, Triceps.

Equipment

A barbell + A bench or box

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Alternating kettlebell press demonstrated on the 3D figure

3D demoAlternating kettlebell pressIntermediate · A kettlebell

Kettlebell seesaw press demonstrated on the 3D figure

3D demoKettlebell seesaw pressIntermediate · A kettlebell

Seated kettlebell press demonstrated on the 3D figure

3D demoSeated kettlebell pressIntermediate · A kettlebell

Standing alternating dumbbell press demonstrated on the 3D figure

3D demoStanding alternating dumbbell pressIntermediate · A dumbbell

Standing one-arm palm-in press demonstrated on the 3D figure

3D demoStanding one-arm palm-in pressIntermediate · A dumbbell

Standing overhead press demonstrated on the 3D figure

3D demoStanding overhead pressIntermediate · A barbell + A dumbbell

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Questions people ask

What muscles does the Anti-Gravity Press work?

Mainly the shoulders, with help from the back and triceps.

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

A barbell + A bench or box.

Is the Anti-Gravity Press good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Alternating cable shoulder press.

How do I make the Anti-Gravity Press harder?

Progress to the Alternating cable shoulder press, or add load, range or slower lowering once your form is solid.