Anti-Gravity Press

A unique shoulder pressing variation that eliminates leg drive and core compensation while targeting the front and side deltoids. Excellent for building pure shoulder strength.

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Category: strength
Level: beginner
Force: push
Mechanic: compound
Equipment: barbell

Instructions

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.

Tips

Keep arms parallel to ground
Press forward not upward
Maintain contact with bench
Control the eccentric portion

Common mistakes

Pressing upward instead of forward
Losing contact with the incline bench

Safety

Ensure proper bench angle to avoid shoulder impingement. Use lighter weight initially to master the movement pattern.

Variations

Arnold Dumbbell Press
Machine Chest Press
Standing Cable Chest Press
Multi Grip Press
Single Arm Dumbbell Chest Press