Instructions

1

Position yourself in a push-up stance on an inclined bench with feet elevated, hands gripping a wavy barbell or dumbbell handles at shoulder width apart, shoulders directly above wrists, body in a straight line from head to heels

2

Grip the barbell firmly with neutral wrist position, engage core by bracing abdominals, retract shoulder blades slightly, maintain neutral neck alignment throughout the movement

3

Lower the barbell in a controlled manner by bending elbows outward at approximately 45 degrees from the body, descend until chest lightly touches or comes very close to the barbell, keep elbows from flaring excessively wide

4

Drive through palms and chest musculature to press the barbell back to starting position, extend elbows fully but without locking out, maintain constant tension on the chest throughout the pressing motion

PRIMARY MUSCLESPectoralis Major

SECONDARY MUSCLESAnterior Deltoid, Triceps, Clavicular Head, Serratus Anterior

EQUIPMENTEZ Barbell

DIFFICULTYIntermediate

Overview

The EZ Barbell Anti-Gravity Press is an incredibly effective Strength movement designed to fully engage the Pectoralis Major. By utilizing EZ Barbell, this exercise emphasizes a deep stretch and a powerful contraction, making it a cornerstone for anyone looking to optimize their Shoulders development.

Benefits

Utilizes EZ Barbell to create sustained mechanical tension, forcing deep muscle adaptation.
Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
Improves overall Shoulders stability and proprioception during heavy loads.

Common Mistakes

Using excessive momentum to swing the EZ Barbell rather than controlling the eccentric phase.
Failing to achieve a full range of motion, which drastically limits Pectoralis Major engagement.
Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Shoulders.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Pectoralis Major.

Exercise Variations

Dumbbell EZ Barbell Anti-Gravity Press
Cable EZ Barbell Anti-Gravity Press
Banded EZ Barbell Anti-Gravity Press

Beginner Tips

If you are new to the EZ Barbell Anti-Gravity Press, focus on mastering the movement pattern with zero weight before adding EZ Barbell.

EZ Barbell Anti-Gravity Press