A beginner strength exercise done with a barbell that mainly works the shoulders, with help from the middle back, traps and triceps. 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.
Updated
Primary
Shoulders
Secondary
Middle Back, Traps, Triceps
Equipment
Barbell
Level
beginner
Anti-Gravity Press demonstration
Anti-Gravity Press, starting positionAnti-Gravity Press, finishing position
How to Perform
1Place a bar on the ground behind the head of an incline bench.
2Lay 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.
3To begin, press the barbell out in front of your head by extending your elbows. Keep your arms parallel to the ground throughout the movement.
4Return to the starting position and repeat to complete the set.
Video Tutorial
Tips & Common Mistakes
•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•This is a great exercise for beginners - focus on form over reps
•As a compound movement, this exercise works multiple muscle groups efficiently
