EZ Barbell Anti Gravity Press

Body Part: Shoulders

Muscle: Shoulders

Equipment: EZ Barbell

EZ Barbell Anti Gravity Press is an incline pressing variation done with an EZ barbell on a bench set above flat. The angled bench changes the line of press so the upper chest, front delts, and triceps share the work, while the curved bar lets many lifters use a more comfortable wrist angle than a straight bar.

The setup matters because the bench angle, grip width, and bar path all change where the load lands. A moderate incline keeps the shoulders in a pressing groove that feels stable and lets you lower the bar to the upper chest without forcing the elbows too far behind the torso. If the bench is too steep, the movement turns into more of a shoulder press; if it is too flat, the upper-chest emphasis drops off.

Treat the exercise as a controlled press, not a bounce off the chest. Lower the EZ bar to the upper chest or just below the collarbone, pause long enough to keep tension, and drive the bar back up on the same path. Keep the wrists stacked over the elbows, keep the shoulder blades set against the bench, and avoid letting the ribs flare as the bar moves.

This is a useful accessory for chest-dominant upper-body sessions, shoulder-friendly pressing, or hypertrophy work when a straight bar feels awkward on the wrists or elbows. It also pairs well with rows, flyes, and triceps work because the range is long enough to build control without needing maximal loads.

The exercise should feel smooth from unrack to rerack. If the bar drifts toward the face, the elbows flare excessively, or the lower back starts arching hard off the bench, reduce the load or the incline until you can keep the press path clean and repeatable.

Instructions

• Set an incline bench to a moderate angle and lie back with your head, upper back, and hips supported.
• Plant your feet flat and keep a small, steady arch without lifting your ribs off the bench.
• Grip the EZ bar with an overhand hold on the angled sections, hands slightly wider than shoulder width.
• Unrack the bar and bring it above the upper chest with wrists stacked over the elbows.
• Lower the bar in a controlled line toward the upper chest or just below the collarbone.
• Keep the elbows under the wrists as the bar comes down instead of letting them drift far behind the body.
• Press the bar upward and slightly back to the start by driving through the chest, front delts, and triceps.
• Exhale through the press, then inhale as you lower the next rep.
• Rack the bar carefully after the final rep without losing shoulder position.

Tips & Tricks

• Choose the EZ-bar hand slots that let your wrists stay neutral instead of bent back.
• Keep the bench on a moderate incline; a very steep bench shifts the work toward a shoulder press.
• Touch the upper chest lightly, not the neck or mid-chest, so the bar path stays consistent.
• Keep the shoulder blades set into the bench and avoid shrugging as you press.
• Do not bounce the bar off the chest; pause briefly under control before driving up.
• If the elbows flare hard, narrow the grip slightly and think about pressing up and in.
• Use a load that lets you keep the same touch point on every rep.
• If your lower back arches hard, reduce the incline or load and keep the ribs down.

Frequently Asked Questions

What muscles does EZ Barbell Anti Gravity Press work?

It mainly trains the upper chest, front delts, and triceps. The EZ bar also lets the forearms and wrists stay in a more comfortable pressing position.

Is EZ Barbell Anti Gravity Press good for beginners?

Yes, if the bench angle is moderate and the load is light enough to keep the bar path steady. Beginners should master the lower-to-upper-chest line before adding weight.

Where should the bar touch during the rep?

Lower it to the upper chest or just below the collarbone. If it drifts too low, the movement becomes more like a flat press.

Why use an EZ bar instead of a straight bar?

The angled grip usually feels easier on the wrists and elbows while still letting you press heavy enough for strength or hypertrophy work.

How steep should the bench be for this press?

Moderate is best. Too steep and the shoulders take over; too flat and you lose the upper-chest emphasis that makes this version useful.

What is the most common form mistake?

Letting the elbows flare and the ribs pop up as the bar leaves the chest. That usually turns the rep into a loose shoulder-driven press.

Can I do this if straight-bar pressing bothers my wrists?

Often yes, because the EZ bar gives the wrists a more natural angle. If the wrists still hurt, reduce the load or switch to dumbbells.

What should I do if the bar path feels unstable?

Lower the load, slow the descent, and make the touch point repeatable before increasing weight again.