10 Best Anti-gravity Press Alternatives for Barbell Limitations

The Anti-gravity Press is done standing with a barbell. Ranked closest by our scoring: the Barbell Shoulder Press, the Barbell Standing Close Grip Military Press and the Standing Military Press. Three harder versions, the Standing Behind Neck Press, the Standing Barbell Press Behind Neck and the Standing Bradford Press, are listed below as progressions rather than swaps.

Anti-gravity Press

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Anti-gravity Press

The steps for the Anti-gravity Press itself, so you can judge how close each substitute below really is.

Delts, with middle back, traps, triceps · Barbell · Intermediate · Compound

  1. Place a bar on the ground behind the head of an incline bench.
  2. Lay on the bench face down. With a pronated grip, pick the barbell up from the floor. Flex the elbows, performing a reverse curl to bring the bar near your chest. This will be your starting position.
  3. To begin, press the barbell out in front of your head by extending your elbows. Keep your arms parallel to the ground throughout the movement.
  4. Return to the starting position and repeat to complete the set.

The 10 Best Anti-gravity Press Alternatives

10 substitutes, ranked by how closely each one matches the Anti-gravity Press on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Barbell Shoulder Press

    1. Barbell Shoulder Press

    99% match

    Delts · Intermediate · Compound

    It uses the same equipment and still works the delts.

    • Barbell
    How to perform it
    1. Sit on a bench with back support in a squat rack. Position a barbell at a height that is just above your head. Grab the barbell with a pronated grip (palms facing forward).
    2. Once you pick up the barbell with the correct grip width, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.
    3. Lower the bar down to the shoulders slowly as you inhale.
    4. Lift the bar back up to the starting position as you exhale.
    5. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: delts, the same as the Anti-gravity Press
    • Equipment: free weights, the same as the Anti-gravity Press
    • Body position: standing, the same as the Anti-gravity Press
  3. Standing Behind Neck PressPlay demonstration

    Progression

    3. Standing Behind Neck Press

    99% match

    Delts · Advanced · Compound

    Pick this when you want a harder version that still works the delts.

    • Barbell
    How to perform it
    1. Stand with your feet shoulder-width apart and hold the barbell behind your neck with an overhand grip.
    2. Keep your back straight and core engaged.
    3. Press the barbell overhead by extending your arms, fully extending your elbows.
    4. Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: delts, the same as the Anti-gravity Press
    • Equipment: free weights, the same as the Anti-gravity Press
    • Body position: standing, the same as the Anti-gravity Press
  5. Barbell Standing Wide Military PressPlay demonstration

    5. Barbell Standing Wide Military Press

    98% match

    Delts · Intermediate · Compound

    The same equipment, taken with a wide grip.

    • Barbell
    How to perform it
    1. Stand with your feet shoulder-width apart and hold the barbell with an overhand grip, slightly wider than shoulder-width.
    2. Lift the barbell to shoulder height, keeping your elbows slightly in front of the bar.
    3. Press the barbell overhead, extending your arms fully.
    4. Lower the barbell back to shoulder height and repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: delts, the same as the Anti-gravity Press
    • Equipment: free weights, the same as the Anti-gravity Press
    • Body position: standing, the same as the Anti-gravity Press

Anti-gravity Press FAQ

What muscles does Anti-gravity Press work?

The Anti-gravity Press primarily targets the anterior and lateral (middle) deltoid heads, with the triceps and upper traps assisting. The movement is a vertical press requiring upward scapular rotation; cue: press overhead while keeping the elbows slightly forward to maximize deltoid recruitment and limit shoulder impingement.

Can I build muscle without doing Anti-gravity Press?

Yes. You can build shoulder muscle using other overhead presses, landmine variations, unilateral dumbbell presses, and progressive bodyweight overhead work, focus on progressive overload and full range of motion. Cue for all alternatives: keep the wrist stacked over the elbow and maintain slight sagittal-plane elbow placement to consistently load the deltoids.

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