EZ Barbell Anti Gravity Press exercise animation (Male)

EZ Barbell Anti Gravity Press

Target muscle
Deltoid Anterior, Deltoid Posterior
Synergist muscles
Brachialis, Brachioradialis, Deltoid Lateral, Pectoralis Major Clavicular Head
Equipment
EZ Barbell
Body part
Shoulders
Type
Strength

The EZ barbell anti gravity press is a shoulder-strength exercise that targets the front and rear deltoids, with help from the side deltoid, upper chest (clavicular pectoralis), and the brachialis and brachioradialis of the forearms. Using the angled grips of an EZ bar, you press the bar overhead from chest height, building pressing strength and overhead stability.

How to do the EZ Barbell Anti Gravity Press

  1. 1Stand tall with your feet about shoulder-width apart, holding an EZ barbell at upper-chest height with an overhand grip on the angled inner sections.
  2. 2Brace your core and keep your wrists stacked over your forearms, elbows pointing down and slightly forward.
  3. 3Press the bar straight up overhead, keeping it close to your face as it clears your head.
  4. 4Continue until your arms are fully extended and the bar sits over the back of your head, shoulders engaged.
  5. 5Pause briefly at the top without shrugging or leaning back.
  6. 6Lower the bar under control back to upper-chest height, keeping your elbows tucked and your torso upright.
  7. 7Complete your reps, then set the bar down safely on a rack or the floor with control.

Form tips

  • Keep your core braced and glutes tight throughout the set so the press comes from your shoulders, not a backward lean of the spine.
  • Move your head slightly back to let the bar pass, then return it to a neutral position once the bar clears.
  • Squeeze your shoulder blades and keep your ribs down to protect your lower back as the bar travels overhead.
  • Start light to groove the path of the EZ bar, and use a spotter or a power rack with safety arms when training heavy overhead.

Common mistakes

  • Leaning back excessively to push the bar up, which shifts load onto the lower spine and risks injury.
  • Letting the wrists bend backward under the bar, which strains the wrists and leaks pressing force.
  • Pressing the bar out in front of your face instead of straight up, which puts the shoulders in a weak, unstable position.
  • Shrugging the shoulders up at the top instead of locking out with controlled extension, which removes tension from the deltoids.

Frequently asked questions

What muscles does the EZ barbell anti gravity press work?

It primarily targets the front and rear deltoids, with the side deltoid, upper chest (clavicular head of the pectoralis major), and the brachialis and brachioradialis of the forearms assisting the movement.

Why use an EZ bar instead of a straight bar for this press?

The EZ bar's angled grips let your wrists sit in a more neutral, comfortable position during the overhead press, which can reduce wrist and forearm strain compared with a straight bar.

Is the EZ barbell anti gravity press good for beginners?

Yes, as long as you start light and keep your core braced and torso upright. The angled grips are wrist-friendly, but practice the overhead path with a light load before adding weight.

How many sets and reps should I do?

For building shoulder strength and size, 3 to 4 sets of 8 to 12 reps with a controlled tempo works well. Pick a weight you can press with a stable torso and no backward lean.

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