Anti-Gravity Press Exercise

Builds strength and control by improving stability, coordination, and efficient movement.

Anti-Gravity Press
Anti-Gravity Press
Level: beginner
Equipment: barbell
Force: push
Mechanic: compound
Core muscles: shoulders
Secondary muscle: middle back, traps, triceps

Description

Anti-gravity press focuses on controlled movement and maintaining proper body alignment throughout the exercise. The goal is to create tension where needed while avoiding unnecessary strain or momentum. This helps improve movement quality, joint stability, and overall physical control.

Instructions:

  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.

Exercise FAQ

What should I focus on to keep good form?

Move with control and keep your torso stable. Use a range of motion you can own, and stop the set if you need momentum to finish reps.

Does grip or stance matter?

Yes—small changes can shift what you feel and how stable you are. Pick the most controlled position and keep it consistent while you learn the movement. Think of it as pressing done with repeatable, clean reps.

What’s the safest way to progress over time?

Add a small amount of reps first, then load. If technique slips, step back and rebuild with cleaner reps.

Disclaimer

This content is for educational purposes only and does not replace professional medical or fitness advice. Consult a qualified healthcare provider before beginning any new exercise routine. Exercise safely and listen to your body.

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