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Anti-gravity press

Lying face down on an incline bench, you press a light barbell from in front of your chest straight out beyond your head until your arms are long and level with the floor. The arms work against gravity in a reach above shoulder height. In an EMG study the nearest measured exercise, the face-down overhead arm raise, gave the highest lower trapezius activity of ten.

Movement guide

Anti-gravity press

DemandEasy
Equipment requiredA barbell + A bench or box
Muscle focusShoulders · Back · Triceps

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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

Choose a version that fits your control and comfort.

Easier option

Prone Y-T-W raises demonstrated on the 3D figure3D demoProne Y-T-W raisesBeginner · No equipment

Suggested next step, beginner grade.

This move

Anti-gravity press demonstrated on the 3D figure3D demoAnti-gravity pressBeginner · A barbell + A bench or box

Beginner grade.

Harder option

Alternating cable shoulder press demonstrated on the 3D figure3D demoAlternating cable shoulder pressIntermediate · A cable machine

Similar move, intermediate grade.

Source-researched guide. Clinical review is pending.

How to move

  1. Set a bench to an incline of about 45 degrees and place a light barbell on the floor just beyond its top end.
  2. Lie face down with your chest on the pad, pick the bar up in an overhand grip and curl it in until it sits in front of your chest, elbows bent.
  3. Straighten your elbows to press the bar straight out past your head until your arms are long and level with the floor.
  4. Bend your elbows to draw it back in front of your chest, and repeat; put the bar down on the floor when the set is done.

Form cues

  • Keep your chest on the pad.
  • Press along a level line, not up towards the ceiling.
  • Avoid: shrugging your shoulders up to your ears.

Practice and cautions

2 to 3 sets of 8 to 12, stopping with 2 or 3 reps in reserve (our editorial starting point).

If you push a manual wheelchair, dips and overhead pressing load the shoulder in positions the spinal cord injury guideline advises limiting: favour rows, pull-downs from shoulder height and rotator cuff work, and stop if it brings on shoulder pain. This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

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Sources and review status

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

No variation is labeled clinically validated.

What it works

Muscles

Main: Shoulders. Also: Back, Triceps.

Anatomy: Deltoid, Rotator cuff, Supraspinatus, Infraspinatus, Subscapularis, Teres minor.

Equipment

A barbell + A bench or box

Level

Beginner. See the easier and harder options above.

Similar moves

Cuban press demonstrated on the 3D figure3D demoCuban pressIntermediate · A dumbbellKettlebell seesaw press demonstrated on the 3D figure3D demoKettlebell seesaw pressIntermediate · A kettlebellSeated kettlebell press demonstrated on the 3D figure3D demoSeated kettlebell pressIntermediate · A kettlebellStanding alternating dumbbell press demonstrated on the 3D figure3D demoStanding alternating dumbbell pressIntermediate · A dumbbellStanding one-arm palm-in press demonstrated on the 3D figure3D demoStanding one-arm palm-in pressIntermediate · A dumbbellStanding overhead press demonstrated on the 3D figure3D 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. When it feels easy, try the Alternating cable shoulder press.

What is an easier alternative to the Anti-gravity press?

Try the Prone Y-T-W raises. It is the suggested step down from this move.

How do I make the Anti-gravity press harder?

Progress to the Alternating cable shoulder press or the Alternating kettlebell press. Follow that guide’s technique and any stated timing.