How to Do Anti-Gravity Press
Start and end of one clean rep of Anti-Gravity Press.
Quick facts
| Primary muscle | Shoulders |
|---|---|
| Secondary muscles | Back, Triceps |
| Equipment | Barbell |
| Category | Strength |
How to perform 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
- Shoulders (primary): raises and rotates the arms and drives everything overhead.
- Back (secondary): pulls the arms down and toward the torso and keeps the spine stable.
- Triceps (secondary): straightens the elbow to lock out every press and pushdown.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
Form tips
- Keep the ribs down and the glutes tight so the lower back doesn't arch to 'help' the weight up.
- Keep the bar path close and stacked over your mid-foot; letting it drift forward wastes force and loads the lower back.
- Treat every rep the same — a repeatable setup and bar path is what lets you add weight safely over time.
- Stop a rep or two short of failure on most sets to keep form clean and recover faster.
Common mistakes
- Pressing with the lower back arched instead of a braced, stacked torso.
- Loading the bar heavier than your form allows and turning strict reps into a whole-body heave.
- Chasing weight jumps before the current load feels solid on every rep.
Frequently asked questions
What muscles does Anti-Gravity Press work?
Anti-Gravity Press mainly works the shoulders, with the back, triceps helping as secondary movers.
What equipment do I need for Anti-Gravity Press?
Anti-Gravity Press needs a barbell and plates (plus a rack or bench where the movement calls for one).
How many sets and reps should I do for Anti-Gravity Press?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
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