Anti-Gravity Press

Shoulders

Anti-Gravity Press

LevelBeginner EquipmentBarbell MechanicCompound ForcePush

A barbell overhead press done while lying face down on an incline bench, working the shoulders and upper back.

Strength

Primary musclesShoulders

Secondary musclesMiddle Back Traps Triceps

Energy burned

≈ 25 kcalFor 3 × 8–12, rest 90s · ≈ 4.3 kcal/min

Estimate range 19–31 kcal (±25 %)

Muscle mass worked12 %

Effort during a set7.3 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Set an incline bench to about 30–45 degrees and lie chest-down with your head over the top edge.
2Have the barbell on the floor or in reach and grip it with an overhand grip, slightly wider than your shoulders.

How to perform

1Lift the bar and row it up so your elbows rise and the bar reaches your upper chest.
2Press the bar up and slightly forward until your arms are straight.
3Lower the bar under control back to your chest.
4Return to the floor or start position, then repeat.