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Anti-Gravity Press

A chest-supported dumbbell press performed face down on an incline bench, extending both arms forward before returning.

Primary muscle
Front Delts
Equipment
Dumbbell
Difficulty
Intermediate
Movement
Push
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How to do it

  1. Set an incline bench and lie face down with the chest and stomach on the pad and the feet on the floor behind you.
  2. Hold a dumbbell in each hand with a pronated grip, elbows bent beside the ribs, bells at upper-chest height.
  3. Keep the head, torso, hips, and legs still against the bench.
  4. Press both dumbbells forward and up by extending the elbows without shrugging.
  5. Stop short of locking the elbows hard, then lower the bells back to the upper chest.
  6. Repeat for smooth reps, moving only the arms and the dumbbells.

Common mistakes

  • Turning onto the back so the drill becomes an ordinary incline press.
  • Letting the torso lift off the pad or the feet leave the floor.
  • Flaring the elbows wide and shrugging the shoulders toward the ears.
  • Using a single bar in place of two dumbbells, which the clip does not show.

Muscles worked

Primary
Front Delts
Secondary
Triceps

Same movement, other equipment

Barbell Overhead Press Intermediate Barbell Overhead Press Front Delts Barbell Bradford/Rocky Presses Intermediate Bradford/Rocky Presses Front Delts Barbell Seated Barbell Military Press Intermediate Seated Barbell Military Press Front Delts Barbell Single-Arm Landmine Press Intermediate Single-Arm Landmine Press Front Delts Barbell

Similar exercises

Arnold Press Intermediate Arnold Press Front Delts Dumbbell Cuban Press Intermediate Cuban Press Front Delts Dumbbell Dumbbell Push Press Intermediate Dumbbell Push Press Front Delts Dumbbell Dumbbell Seated Overhead Press Beginner Dumbbell Seated Overhead Press Front Delts Dumbbell Dumbbell Single Arm Clean And Press Advanced Dumbbell Single Arm Clean And Press Abs Dumbbell

Good to know

What muscles does the Anti-Gravity Press work?
Mainly the front delts. It also works the triceps.
What equipment do you need for the Anti-Gravity Press?
It uses dumbbells. Without it, the Barbell Overhead Press and the Bradford/Rocky Presses train the same muscles the same way.
Is the Anti-Gravity Press good for beginners?
GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Band Overhead Press.

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