Exercise guide
Anti-Gravity Press
The Anti-Gravity Press is a prone shoulder exercise performed face down on an incline bench. A barbell begins near the upper chest and is pressed forward while the arms remain roughly parallel to the floor. The shoulders and triceps drive the press while the middle back and traps help support the upper-body position.
Training context
Who may find the Anti-Gravity Press useful?
This exercise may suit experienced lifters looking for an uncommon shoulder accessory movement. The prone position limits help from the legs and makes the arms work against gravity through a horizontal path.
Because the bar starts and finishes near the floor behind the bench, setup is more involved than with a standard press. Use a light load and make sure the bench and surrounding area are arranged before beginning.
Technique overview
Keep the press parallel to the floor
Lie face down on the incline bench and bring the barbell into position near the upper chest. Extend the elbows to press the bar forward without lifting the chest from the pad. Keep the arms roughly parallel to the floor, pause briefly, and return slowly. Stop if the shoulders roll forward or the bar path begins to drop.
Treat this as an overview and use a range, pace, and setup you can control.