Ez Bar Anti Gravity Press 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Ez Bar
Fitness Level
Advanced
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The EZ Bar Anti-Gravity Press is an effective shoulder exercise that targets the deltoids, particularly the posterior deltoids, while also engaging the upper traps, triceps, and core for stability. It’s performed by pressing an EZ bar upward on an incline bench, using a controlled, steady motion. To perform the exercise correctly, maintain a neutral spine, avoid arching your back, and ensure that your elbows stay at a 45-degree angle. Focus on using manageable weight, moving slowly, and keeping your chest pressed against the bench. Proper breathing and wrist alignment are also important for preventing strain and maximizing muscle engagement.
How to Perform
Setup: Adjust an incline bench to approximately 45 degrees and lie face up with your chest against the pad.
Grip: Hold the EZ curl bar with a reverse (underhand) grip, bringing it to your chest.
Execution: Press the bar diagonally upward while keeping your chest and hips on the pad.
Control: Slowly lower the bar back to the starting position, maintaining control to resist the pull of gravity.
Repetition: Repeat for the desired number of repetitions.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Controlled Movements: Focus on slow and controlled movements to maximize muscle engagement and minimize the risk of injury.
Appropriate Weight: Start with a lighter weight to master the form before gradually increasing the load.
Engage Core: Keep your core engaged throughout the movement to maintain stability and support your lower back
How Not to Perform
Keep your back flat against the bench.
Use a weight you can control comfortably.
Press the bar slowly and steadily, without jerking.
Keep your elbows at a 45-degree angle to your body.
Avoid locking your elbows at the top of the movement.
Stop lifting the bar when it's just above your head.
Keep your chest pressed against the bench throughout the movement.
Breathe out as you press the bar, and inhale as you lower it.
Perform each rep at a controlled pace, both up and down.
Keep your wrists straight and aligned with your forearms.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
