Anti-Gravity Press
Anti-Gravity Press is a resistance exercise – prone-supported horizontal arm extension and shoulder control exercise involving Anterior deltoid, Lateral deltoid. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Anterior deltoid, Lateral deltoid
- Secondary muscles
- Triceps brachii, Serratus anterior, Upper trapezius, Obliques
- Exercise type
- Resistance exercise – prone-supported horizontal arm extension and shoulder control
Exercise technique
- Bench
Position an incline bench so you can safely reach the bar on the floor near its head end.
- Lie prone
Rest your chest and abdomen on the pad and balance through your feet.
- Bar grip
Take an overhand grip and bring the bar close to your chest with a reverse-curl-like movement.
- Starting line
Position your upper arms and forearms to reach ahead of your head along a near-horizontal line.
- Press forward
Extend your elbows to press the bar forward beyond your head, keeping your arms parallel to the floor.
- Control
Balance the bar briefly without lifting your chest from the pad.
- Return
Bend your elbows and bring the bar close to your chest under control, maintaining shoulder and neck position.
Key technique points
- Direct the press parallel to the floor.
- Keep your chest against the incline support.
- Do not lift your head into the bar path.
- Start with a very light bar.
- Keep your wrists straight.
- Do not turn this into a vertical shoulder press.
Common mistakes
Pressing vertically
Do not lift the bar toward the ceiling; preserve this variation’s forward, floor-parallel path.
Lifting the chest
Do not lift your torso from the bench during the reach or assist with back extension.
Throwing the neck back
Do not lift your head to watch the bar; keep your neck aligned with your inclined torso.
Choosing a heavy bar
Do not increase load if you cannot control the long horizontal lever; use a bar you can extend without losing shoulder alignment.
Dropping the elbows
Do not let your arms hang downward during the press; follow the intended horizontal line under control.
Reaching for a distant load
Do not retrieve a bar beyond safe reach behind your head; position the bench and bar for secure access before the set.
Frequently asked questions
Anti-Gravity Press: why is “Pressing vertically” a mistake?
Do not lift the bar toward the ceiling; preserve this variation’s forward, floor-parallel path.
Anti-Gravity Press: why is “Lifting the chest” a mistake?
Do not lift your torso from the bench during the reach or assist with back extension.
Anti-Gravity Press: why is “Throwing the neck back” a mistake?
Do not lift your head to watch the bar; keep your neck aligned with your inclined torso.
Anti-Gravity Press: why is “Choosing a heavy bar” a mistake?
Do not increase load if you cannot control the long horizontal lever; use a bar you can extend without losing shoulder alignment.
Anti-Gravity Press: why is “Dropping the elbows” a mistake?
Do not let your arms hang downward during the press; follow the intended horizontal line under control.
Anti-Gravity Press: why is “Reaching for a distant load” a mistake?
Do not retrieve a bar beyond safe reach behind your head; position the bench and bar for secure access before the set.
What should I focus on when doing Anti-Gravity Press?
Direct the press parallel to the floor. Keep your chest against the incline support. Do not lift your head into the bar path. Start with a very light bar. Keep your wrists straight. Do not turn this into a vertical shoulder press.
Related exercises
- Arnold Press
- Barbell Push Press
- Alternating Battle Rope Waves
- Bear Crawl
- Single-arm Cable Lateral Raise
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.