Anti-Gravity Press

Shoulders · Barbell

How to do it

Leave the bar on the floor behind the head of an incline bench and lie **face down** on the bench. Take an overhand grip, reverse-curl the bar up to your shoulders and from there press it overhead to locked elbows. The bench pins your torso: there is no way to arch or to drive with the legs, so the press is genuinely strict. You feel the delts and mid traps. The classic mistake is the weight: with no legs and no arch you press a lot less than you think.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Back, Triceps

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