10 Best EZ Barbell Anti Gravity Press Alternatives for Shoulder Strength
What can I do instead of EZ Barbell Anti Gravity Press? Use vertical pressing and overhead stability exercises that recruit the anterior and lateral deltoids while reducing wrist torque. Effective swaps include dumbbell overhead press, landmine press, pike push-up, seated machine press and single-arm kettlebell press. Cue: keep scapula retracted and drive elbows up.
Original Exercise: EZ Barbell Anti Gravity Press
How to Perform EZ Barbell Anti Gravity Press
- Start by standing with your feet shoulder-width apart and holding the ez barbell with an overhand grip.
- Raise the barbell to shoulder height, keeping your elbows slightly bent and your palms facing forward.
- Press the barbell overhead, extending your arms fully.
- Lower the barbell back to shoulder height and repeat for the desired number of repetitions.
Best EZ Barbell Anti Gravity Press Alternatives
1. Bradford/Rocky Presses
98.7% MatchHow to perform this exercise
- Sit on a Military Press Bench with a bar at shoulder level with a pronated grip (palms facing forward). Tip: Your grip should be wider than shoulder width and it should create a 90-degree angle between the forearm and the upper arm as the barbell goes down. This is your starting position.
- Once you pick up the barbell with the correct grip, lift the bar up over your head by locking your arms.
- Now lower the bar down to the back of the head slowly as you inhale.
- Lift the bar back up to the starting position as you exhale.
- Lower the bar down to the starting position slowly as you inhale. This is one repetition.
2. Clean And Press
98.5% MatchHow to perform this exercise
- Assume a shoulder-width stance, with knees inside the arms. Now while keeping the back flat, bend at the knees and hips so that you can grab the bar with the arms fully extended and a pronated grip that is slightly wider than shoulder width. Point the elbows out to sides. The bar should be close to the shins. Position the shoulders over or slightly ahead of the bar. Establish a flat back posture. This will be your starting position.
- Begin to pull the bar by extending the knees. Move your hips forward and raise the shoulders at the same rate while keeping the angle of the back constant; continue to lift the bar straight up while keeping it close to your body.
- As the bar passes the knee, extend at the ankles, knees, and hips forcefully, similar to a jumping motion. As you do so, continue to guide the bar with your hands, shrugging your shoulders and using the momentum from your movement to pull the bar as high as possible. The bar should travel close to your body, and you should keep your elbows out.
- At maximum elevation, your feet should clear the floor and you should start to pull yourself under the bar. The mechanics of this could change slightly, depending on the weight used. You should descend into a squatting position as you pull yourself under the bar.
- As the bar hits terminal height, rotate your elbows around and under the bar. Rack the bar across the front of the shoulders while keeping the torso erect and flexing the hips and knees to absorb the weight of the bar.
3. Double Kettlebell Push Press
96% MatchHow to perform this exercise
- Clean two kettlebells to your shoulders.
- Squat down a few inches and reverse the motion rapidly. Use the momentum from the legs to drive the kettlebells overhead.
- Once the kettlebells are locked out, lower the kettlebells to your shoulders and repeat.
4. Dumbbell Push Press
95.4% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level.
- Bend your knees slightly and dip your body down, then explosively extend your legs and press the dumbbells overhead.
- Lock out your arms at the top of the movement, then lower the dumbbells back to shoulder level.
- Repeat for the desired number of repetitions.
5. Barbell Skier
90.4% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a barbell in front of your thighs with an overhand grip.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
- Simultaneously lift the barbell up towards your shoulders while jumping slightly off the ground.
- As you reach the top of the movement, quickly reverse the motion and lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
6. Barbell Standing Close Grip Military Press
90% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold the barbell with an overhand grip, hands slightly closer than shoulder-width apart.
- Lift the barbell to shoulder height, keeping your elbows close to your body.
- Press the barbell overhead, extending your arms fully.
- Lower the barbell back to shoulder height.
- Repeat for the desired number of repetitions.
7. Dumbbell Scott Press
90% MatchHow to perform this exercise
- Sit on a bench with a dumbbell in each hand, palms facing forward.
- Raise the dumbbells to shoulder height, with your elbows bent and palms facing forward.
- Press the dumbbells upward until your arms are fully extended.
- Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
8. Anti-Gravity Press
90% MatchHow to perform this exercise
- Place a bar on the ground behind the head of an incline bench.
- 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.
- 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.
- Return to the starting position and repeat to complete the set.
9. Barbell Shoulder Press
90% MatchHow to perform this exercise
- 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).
- 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.
- Lower the bar down to the shoulders slowly as you inhale.
- Lift the bar back up to the starting position as you exhale.
- Repeat for the recommended amount of repetitions.
10. Band Twisting Overhead Press
88.7% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and place the band under your feet.
- Hold the band handles at shoulder height with your palms facing forward.
- Engage your core and press the band overhead, fully extending your arms.
- As you press, twist your torso to one side, keeping your hips stable.
- Pause for a moment at the top, then return to the starting position.
Why You Might Need a EZ Barbell Anti Gravity Press Alternative
You may substitute the EZ Barbell Anti Gravity Press because of equipment limits, wrist discomfort from the cambered grip, shoulder impingement, or the need for unilateral work to fix imbalances. Biomechanically, the EZ bar alters wrist angle and elbow flare, which changes deltoid recruitment and can increase torque on the biceps tendon and rotator cuff. Picking alternatives that preserve vertical abduction and allow scapular upward rotation keeps deltoid activation high while reducing joint stress. Cue for testing substitutions: perform light sets and note whether you can maintain scapular control and a pain-free overhead path.
How to Choose the Right Substitute
Match the substitute to movement pattern, load capacity and joint comfort. If you want identical deltoid loading choose dumbbells or a neutral-grip bar to maintain vertical press mechanics; cue: keep the wrist stacked over the forearm to reduce torque. For wrist or cuff irritation pick landmine or neutral-grip kettlebell presses that limit horizontal abduction and compressive force. Prioritize unilateral options to reveal side-to-side weakness, and select machines when you need a fixed path during rehab. Always test with submaximal sets and watch for preserved scapular upward rotation and rotator cuff engagement.
Frequently Asked Questions
What muscles does EZ Barbell Anti Gravity Press work?
The movement primarily targets the anterior and medial deltoids, with secondary loading of the triceps and upper chest. It also demands scapular upward rotation and rotator cuff stabilization; cue: drive the elbows upward while keeping the scapula stabilized to maximize delt recruitment.
What is the best bodyweight alternative to EZ Barbell Anti Gravity Press?
A pike push-up progression (elevated pike to decline, then handstand push-up) best replicates vertical delt loading with no equipment. Cue: keep a tight core, tuck the chin slightly, and press the head toward the floor to emphasize anterior and lateral deltoid activation while maintaining scapular packing.
Can I build muscle without doing EZ Barbell Anti Gravity Press?
Yes — you can achieve equal or better hypertrophy with alternatives like dumbbell overhead presses, landmine presses and controlled bodyweight pike pushes. Focus on progressive overload, controlled eccentrics and full range of motion; cue: use a slow lowering phase to increase time under tension and deltoid activation.
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