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Anti-Gravity Press

IntermediateStrengthTier T3

Lie face down on an incline bench. Reverse-curl a barbell from the floor to the chest, then press it forward to arm's length.

Targets: Shoulder

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

barbell, bench

Gym

  • barbell + weight bench (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Set the barbell on the floor behind the head of the incline bench.
  • Lie face down on the bench and take the bar with a pronated grip.
  1. She lies face down on the incline bench, arms hanging to grip the barbell on the floor behind her head with a pronated grip.

    Step 1 of 5

    Lie face down on the incline bench and pick the barbell from the floor with a pronated grip.

  2. She reverse-curls the barbell up near her chest on bent elbows, still face down on the incline bench, elbows flexed under the bar.

    Step 2 of 5

    Flex the elbows to reverse-curl the bar near the chest.

  3. She presses the barbell forward out in front of her head, elbows extending until her arms are parallel to the ground, still lying face down on the bench.

    Step 3 of 5

    Press the barbell out in front of the head by extending the elbows, arms parallel to the ground.

  4. She flexes her elbows to bring the barbell back near her chest under control, still face down on the incline bench.

    Step 4 of 5

    Bend the elbows to bring the bar back to the chest under control.

  5. She lies face down on the incline bench, arms hanging to grip the barbell on the floor behind her head with a pronated grip.

    Step 5 of 5

    Lie face down on the incline bench and pick the barbell from the floor with a pronated grip.

Safety Information

Keep the arms parallel to the ground through the press. Use a light load the first time and keep the shoulders down rather than shrugged. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.