Anti-Gravity Press

A unique pressing exercise performed on an incline bench face down where you press a barbell from below. Targets the shoulders and triceps from an unusual angle.

Instructions

1. Place a barbell on the floor behind the head of an incline bench.
2. Lay face down on the bench with your head toward the lower end and your feet toward the upper end.
3. Reach down with a pronated grip (palms facing down) and pick up the barbell from the floor.
4. Flex your elbows and perform a reverse curl to bring the barbell up toward your upper chest.
5. This reverse curl position will be your starting position.
6. Press the barbell out in front of your head by extending your elbows.
7. Keep your arms parallel to the ground throughout the pressing movement.
8. Return the barbell to the starting position at chest level in a controlled manner.
9. Repeat for all repetitions.

Tips

• The incline bench position changes the angle of the movement compared to standard pressing.
• Use light to moderate weight to learn proper form first.
• Keep your core engaged to prevent excessive arching.
• The unusual angle provides novelty and prevents plateaus.
• Ensure you have adequate space behind the bench for safe barbell placement.
• This exercise is challenging due to the awkward positioning.