Incline anti-gravity press
May 23rd, 2023 3:43 PM Mr. Q Categories: Barbell
The barbell incline anti-gravity shoulder press is an exercise that targets the shoulder muscles while also engaging the upper chest and triceps. It is performed on an inclined bench to target the anterior deltoids (front shoulders) and provide an anti-gravity resistance.
Possible Stretches to do prior to exercise:
- Shoulder stretches
- Arm circles
Warmups to do prior to exercise:
- Perform light cardio exercises like jogging or jumping jacks to increase blood flow and warm up the body.
- Do some dynamic stretches for the upper body, such as arm swings or shoulder rotations.
How to select the proper weight: Choose a weight that challenges your shoulder muscles while allowing you to maintain proper form and control throughout the exercise. Start with a lighter weight if you’re new to the exercise and gradually increase the weight as you become more comfortable and stronger. The weight should not compromise your form or put excessive strain on your joints.
- Set an incline bench at an angle of around 45 degrees.
- Sit on the bench with your back against the backrest, feet planted firmly on the floor, and hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- Lift the barbell up to shoulder level, with your upper arms parallel to the floor and your elbows bent.
- Inhale and press the barbell overhead by extending your arms upward until they are fully extended, but avoid locking out your elbows.
- Pause briefly at the top of the movement, feeling the contraction in your shoulder muscles.
- Exhale and lower the barbell back down to shoulder level in a controlled manner.
- Repeat the movement for the prescribed number of reps.
How to reduce the difficulty: To make the exercise easier, you can:
- Use a lighter weight or no weight at all, focusing on mastering the movement and maintaining proper form.
- Perform the exercise with dumbbells instead of a barbell to allow for more individual arm control.
How to increase difficulty: To make the exercise more challenging, you can:
- Increase the weight you’re using, either by adding more weight plates to the barbell or using heavier dumbbells.
- Slow down the tempo of the movement, emphasizing the controlled lowering phase.
- Perform the exercise with a narrower grip on the barbell, targeting the triceps muscles more.
- Beginner: 8-12 reps
- Intermediate: 12-15 reps
- Advanced: 15-20 reps
Estimated time for exercise: 10-15 minutes
Secondary:Pectoralis Major, Triceps Brachii