EZ-Bar Anti Gravity Press
An EZ bar splits the difference between a barbell's fixed straight grip and a dumbbell's total freedom, angling your wrists slightly inward as you press overhead. The bar itself is lighter than a standard barbell too, which makes this a practical bridge from dumbbell shoulder pressing toward a full barbell overhead press.
How to do the EZ-Bar 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.
Tip: Squeeze the bar hard and keep the wrists straight over the elbows through the whole rep.
Muscles worked
Primary
Delts · Shoulders
The front delts assist every press and take over on Bradford and behind the neck variations.
Common mistakes
- Elbows flaring wide — on horizontal presses keep the elbows at roughly 45 degrees from the torso; pressing overhead, keep them under the weight instead.
- Losing the shoulder blade position — on bench-style presses set the shoulder blades back and down and keep them there; overhead, let the shoulder blades rotate up naturally with the arms.
- Bouncing or rushing the bottom — control the bar down and pause for a beat before driving up, especially on decline and close grip variations.
- Not committing to a variation — Bradford presses, skull presses and the like are hybrids; pick a fixed range and stick with it for the whole set.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Presses are the main movement in a push session and should go first or second. Superset them with a row or pulldown for a push and pull pair using the same bench or station.
Variations and alternatives
Similar exercises
Without ez bar
Frequently asked questions
What muscles does the EZ-Bar Anti Gravity Press work?
The EZ-Bar Anti Gravity Press primarily works the delts. It also involves the triceps and pectorals, which assist the movement and stabilise the joints.
Is the EZ-Bar Anti Gravity Press good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the EZ-Bar Anti Gravity Press with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the EZ-Bar Anti Gravity Press?
If you cannot do the EZ-Bar Anti Gravity Press, try the Dumbbell Scott Press, the Dumbbell W Press or the No Back Support Dumbbell Seated Shoulder Press. Each of them trains the delts through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the EZ-Bar Anti Gravity Press, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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