GymPlan AIAnti-Gravity Press
Anti-Gravity Press is a beginner compound barbell exercise that mainly works your shoulders, with help from your upper back, traps and triceps.
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.
Muscles worked
Sets and reps
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
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Start your free trialAnti-Gravity Press alternatives
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Handstand Push-UpsBodyweight · ExpertFAQ
What muscles does the anti-gravity press work?
It mainly works your shoulders; your upper back, traps and triceps assist.
How many sets and reps of anti-gravity press should I do?
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
Is the anti-gravity press good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.