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.
How to program the Anti-Gravity Press
Sets and reps
As a compound movement, the Anti-Gravity Press responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Anti-Gravity Press is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Anti-Gravity Press work?
The Anti-Gravity Press primarily targets the Shoulders. It also recruits the Middle Back, Traps, Triceps as supporting muscles.
What equipment do I need for the Anti-Gravity Press?
You need Barbell. Difficulty level: Beginner.
How many sets and reps of the Anti-Gravity Press should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
