Anti-Gravity Press

The Anti-Gravity Press is a beginner compound movement that activates 4 muscle groups simultaneously. It primarily targets the Shoulders, making it one of the more efficient exercises in RepStack's 873-exercise database.

strengthbeginnerbarbellpushcompound
Anti-Gravity Press - starting position

Starting position

Anti-Gravity Press - ending position

Ending position

Muscles Worked

Primary Shoulders
Secondary Middle Back Traps Triceps

The shoulders handles the primary load during this movement. The middle back and traps and triceps assist as stabilizers throughout the range of motion.

How to Anti-Gravity Press

  1. 1

    Place a bar on the ground behind the head of an incline bench.

  2. 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. 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. 4

    Return to the starting position and repeat to complete the set.

Common Mistakes

  • • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
  • • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
  • • Grip the bar evenly on both sides — even a small offset shifts the load asymmetrically.
  • • Keep the bar path as vertical as possible over your base of support.
  • • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.

Similar Exercises

Alternating Cable Shoulder Press - starting position

Alternating Cable Shoulder Press

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Alternating Deltoid Raise - starting position

Alternating Deltoid Raise

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Alternating Kettlebell Press - starting position

Alternating Kettlebell Press

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Arm Circles - starting position

Arm Circles

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Arnold Dumbbell Press - starting position

Arnold Dumbbell Press

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Back Flyes - With Bands - starting position

Back Flyes - With Bands

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Frequently Asked Questions

What muscles does the Anti-Gravity Press work?

The Anti-Gravity Press primarily works the Shoulders. Secondary muscles include the Middle Back, Traps, Triceps, which assist during the movement.

Is the Anti-Gravity Press good for beginners?

Yes, the Anti-Gravity Press is suitable for beginners. Start with light weight to master the 4-step form before adding load.

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

You need barbell to perform the Anti-Gravity Press. Most commercial gyms will have this available.

Track Your Progress

RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.

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