What muscles does the EZ Barbell Anti-Gravity Press work?

This exercise primarily targets the shoulder muscles, especially the anterior deltoids. It also engages the triceps for pressing power and the upper back muscles, including the traps, for stability throughout the movement.

What equipment do I need for the EZ Barbell Anti-Gravity Press, and are there alternatives?

You’ll need an incline bench and an EZ barbell to perform this exercise. If you don’t have an EZ bar, you can use a straight barbell or a pair of dumbbells, though the grip comfort and muscle engagement may differ slightly.

Is the EZ Barbell Anti-Gravity Press suitable for beginners?

Beginners can perform this exercise as long as they use a light weight and focus on proper form. It’s important to practice the movement pattern first and ensure the bench is set at a comfortable incline for support.

What are common mistakes to avoid when doing the EZ Barbell Anti-Gravity Press?

Avoid shrugging your shoulders during the press, as this can strain the neck and reduce shoulder engagement. Many lifters also make the mistake of locking out too forcefully or letting the core relax, which can compromise stability.

How many sets and reps should I do for the EZ Barbell Anti-Gravity Press?

For muscle building, aim for 3–4 sets of 8–12 reps with controlled movement. If focusing on endurance or shoulder stability, 2–3 sets of 12–15 reps using moderate weight can be effective.

Are there safety considerations for the EZ Barbell Anti-Gravity Press?

Ensure the incline bench is secure and stable before you start. Keep a firm grip on the EZ barbell, maintain core engagement, and avoid using excessive weight that could compromise form or cause shoulder strain.

What variations can I try for the EZ Barbell Anti-Gravity Press?

You can perform this movement with dumbbells to allow for a greater range of motion and independent arm work. Adjusting the bench incline or using a neutral grip can also change muscle activation and reduce wrist discomfort.

EZ Barbell Anti-Gravity Press

Target Muscles

Primary:

Shoulders

Secondary:

Triceps

Upper Back

Equipment Required

Bench

EZ Bar

Exercise Type

Weight & Reps

How To Do

Lie face down on an incline bench with your chest supported and hold an EZ barbell at shoulder height using an overhand grip. Press the bar forward and upward until your arms are fully extended, then lower it back with control. Keep your core engaged and avoid shrugging your shoulders during the movement.

Step-by-Step Instructions

Set an adjustable bench to an incline position and lie face down on it, ensuring your chest is supported and your feet are firmly planted on the ground for stability.
Hold an EZ barbell with both hands using an overhand grip (palms facing down), keeping your hands shoulder-width apart.
Start with the barbell at shoulder height, with your arms bent and elbows pointing slightly outward.
Engage your shoulders and extend your arms forward and upward, pressing the barbell away from your body until your arms are fully extended.
Pause briefly at the top of the movement, ensuring your shoulders and arms are fully engaged.
Slowly lower the barbell back to the starting position, maintaining control throughout the descent.
Repeat the movement for the desired number of repetitions, focusing on proper form and controlled motion.

Explore more shoulders exercises or bench exercises in our exercise library.

Alternative Exercises

EZ-Bar Standing Overhead Press

Shoulders

EZ Bar

Push Press

Shoulders

Barbell

Dumbbell Standing Overhead Press

Shoulders

Dumbbell

Kettlebell One-Arm Military Press

Shoulders

Kettlebell

Frequently Asked Questions

What muscles does the EZ Barbell Anti-Gravity Press work?: This exercise primarily targets the shoulder muscles, especially the anterior deltoids. It also engages the triceps for pressing power and the upper back muscles, including the traps, for stability throughout the movement.
What equipment do I need for the EZ Barbell Anti-Gravity Press, and are there alternatives?: You’ll need an incline bench and an EZ barbell to perform this exercise. If you don’t have an EZ bar, you can use a straight barbell or a pair of dumbbells, though the grip comfort and muscle engagement may differ slightly.
Is the EZ Barbell Anti-Gravity Press suitable for beginners?: Beginners can perform this exercise as long as they use a light weight and focus on proper form. It’s important to practice the movement pattern first and ensure the bench is set at a comfortable incline for support.
What are common mistakes to avoid when doing the EZ Barbell Anti-Gravity Press?: Avoid shrugging your shoulders during the press, as this can strain the neck and reduce shoulder engagement. Many lifters also make the mistake of locking out too forcefully or letting the core relax, which can compromise stability.
How many sets and reps should I do for the EZ Barbell Anti-Gravity Press?: For muscle building, aim for 3–4 sets of 8–12 reps with controlled movement. If focusing on endurance or shoulder stability, 2–3 sets of 12–15 reps using moderate weight can be effective.
Are there safety considerations for the EZ Barbell Anti-Gravity Press?: Ensure the incline bench is secure and stable before you start. Keep a firm grip on the EZ barbell, maintain core engagement, and avoid using excessive weight that could compromise form or cause shoulder strain.
What variations can I try for the EZ Barbell Anti-Gravity Press?: You can perform this movement with dumbbells to allow for a greater range of motion and independent arm work. Adjusting the bench incline or using a neutral grip can also change muscle activation and reduce wrist discomfort.