How to do the EZ Bar Anti-Gravity Press
- Lie face down on an inclined bench, holding the EZ bar at face level.
- Press the bar forward until your arms are fully extended.
- Keep your chest on the bench throughout.
- Slowly return the bar to face level with bent elbows.
Full technique — 6 steps
- Set an incline bench and lie face down with your chest supported and feet on the floor.
- Hold the EZ bar with a shoulder-width overhand grip just in front of your face, elbows bent.
- Keep your chest on the bench and your neck neutral.
- Press the bar forward in a straight line until your arms are fully extended in front of your head.
- Pause briefly with your arms straight and the bar level.
- 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
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Barbell
- Single Arm Seated Landmine Press Same level
- Seated Alternating Landmine Press Harder
Weight plates
- Plate Overhead Press Easier
Dumbbells
Resistance bands
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
- Easier Seated EZ Bar Overhead Press
- This exercise EZ Bar Anti-Gravity Press
- Harder Pike Push-Up
- Harder Elevated Close Grip Pike Push-Up
Too hard for now? Start with the Seated EZ Bar Overhead Press.
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).
