Step by step instructions, muscle activation and variants for the EZ Barbell Anti-Gravity Press.
The EZ barbell anti-gravity press is a prone shoulder exercise performed lying face-down on an incline bench, where you press the EZ bar upward against gravity to target the rear deltoids and upper back. The prone position eliminates momentum and forces strict rear-delt activation.
The EZ Barbell Anti-Gravity Press is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
