# EZ Bar Anti-Gravity Press

A chest-supported press where you lie face down on an incline bench and push an EZ bar forward from face level until your arms are straight. Trains the front delts and the upper back muscles that hold the arms overhead.

- Intermediate · Compound
- Equipment: EZ Bar, Incline Bench
- HD video: https://media.seto.fit/exercises/ez-barbell-anti-gravity-press/video/male.mp4
- HTML: https://seto.fit/exercises/ez-bar-anti-gravity-press/

## Muscles worked

- Front delts: 9/10
- Traps: 6/10
- Triceps: 5/10
- Upper chest: 4/10
- Serratus anterior: 4/10
- Rhomboids: 3/10

## How to do the EZ Bar Anti-Gravity Press

1. Lie face down on an inclined bench, holding the EZ bar at face level.
2. Press the bar forward until your arms are fully extended.
3. Keep your chest on the bench throughout.
4. Slowly return the bar to face level with bent elbows.

### Full technique — 6 steps

1. Set an incline bench and lie face down with your chest supported and feet on the floor.
2. Hold the EZ bar with a shoulder-width overhand grip just in front of your face, elbows bent.
3. Keep your chest on the bench and your neck neutral.
4. Press the bar forward in a straight line until your arms are fully extended in front of your head.
5. Pause briefly with your arms straight and the bar level.
6. Lower the bar back along the same path until it returns in front of your face.

## Common mistakes

- Shrugging shoulders during press
- Stopping short of straight arms
- Lifting the chest off the bench
- Cranking neck into extension
- Letting the bar tilt to one side

## Form cues

- Ribs down on bench
- Press without shrugging
- Wrists stay neutral
- Keep the bar level

## How much to do

- **Strength**: 3–4 sets of 6–8 reps · rest 2 min · 2 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Muscle growth** (good fit): 3–4 sets of 8–12 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, lift 2 s, pause 1 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s, pause 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Barbell**: [Single Arm Seated Landmine Press](https://seto.fit/exercises/single-arm-seated-landmine-press/), [Seated Alternating Landmine Press](https://seto.fit/exercises/seated-landmine-press/)
- **Weight plates**: [Plate Overhead Press](https://seto.fit/exercises/plate-overhead-press/)
- **Dumbbells**: [Neutral Grip Dumbbell Shoulder Press](https://seto.fit/exercises/neutral-grip-dumbbell-shoulder-press/), [Reverse Grip Dumbbell Shoulder Press](https://seto.fit/exercises/reverse-grip-dumbbell-shoulder-press/)
- **Resistance bands**: [Seated Neutral Grip Resistance Band Shoulder Press](https://seto.fit/exercises/seated-neutral-grip-resistance-band-shoulder-press/), [Single Arm Resistance Band Shoulder Press](https://seto.fit/exercises/single-arm-resistance-band-shoulder-press/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Alternating Neutral Grip Dumbbell Shoulder Press](https://seto.fit/exercises/alternating-neutral-grip-dumbbell-shoulder-press/) — Beginner
- Easier: [Seated EZ Bar Overhead Press](https://seto.fit/exercises/seated-ez-bar-overhead-press/) — Beginner
- **This exercise: EZ Bar Anti-Gravity Press — Intermediate**
- Harder: [Pike Push-Up](https://seto.fit/exercises/pike-push-up/) — 70% of bodyweight
- Harder: [Elevated Close Grip Pike Push-Up](https://seto.fit/exercises/elevated-diamond-pike-push-up/) — 85% of bodyweight

## Quick answers

### What muscles does the EZ Bar Anti-Gravity Press work?

Primary: Front delts 9/10. Also works: Traps 6/10, Triceps 5/10, Upper chest 4/10, Serratus anterior 4/10.

### When should I do the EZ Bar Anti-Gravity Press in a workout?

Accessory. Goes after the main lifts. ≈ 7 min with rest.

### How many sets and reps of the EZ Bar Anti-Gravity Press?

Strength: 3–4 sets of 6–8 reps, rest 2 min, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the EZ Bar Anti-Gravity Press?

Barbell: Single Arm Seated Landmine Press, Seated Alternating Landmine Press. Weight plates: Plate Overhead Press. Dumbbells: Neutral Grip Dumbbell Shoulder Press, Reverse Grip Dumbbell Shoulder Press. Resistance bands: Seated Neutral Grip Resistance Band Shoulder Press, Single Arm Resistance Band Shoulder Press.

### What is an easier version of the EZ Bar Anti-Gravity Press?

Seated EZ Bar Overhead Press (Beginner), Alternating Neutral Grip Dumbbell Shoulder Press (Beginner).

### What is a harder version of the EZ Bar Anti-Gravity Press?

Pike Push-Up (70% of bodyweight), Elevated Close Grip Pike Push-Up (85% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

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