Anti-Gravity Press
A light barbell pressed straight out in front of the head while lying face down on an incline bench. Trains the lower traps, rear delts and overhead reach, making it a useful shoulder-health accessory for heavy pressers.
Primary muscles
- Rear Delts
- Traps (Trapezius)
Secondary muscles
- Side Delts
- Rhomboids
- Triceps
- Rotator Cuff
- Sets
- 2–3
- Reps
- 10–15
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Lie face down on a bench set to about 45 degrees with your chin just past the top, holding a light barbell with an overhand grip, elbows bent and the bar just under your chin.
Set your shoulder blades down and back and keep your chest on the pad.
Press the bar straight out in front of your head, keeping it moving parallel to the floor.
Reach until your arms are straight and in line with your ears.
Pause for a second, then bend the elbows to bring the bar back under your chin.
Breathing: Exhale as you press the bar out, inhale as you bring it back.
Coaching tips
Chest stays on the pad
Bar travels level with the floor
Reach long through the arms
Common mistakes
Lifting the chest off the pad to reach further
Letting the bar drift down toward the floor
Shrugging the shoulders up to the ears
Using a load heavy enough to swing
Safety notes
Start with an empty bar or light plates; the lever is long at full reach.
Stop short of any range where the front of the shoulder pinches.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.