Anti-Gravity Press

طريقة الأداء

1. 01Place a bar on the ground behind the head of an incline bench.
2. 02Lay 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. 03To 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. 04Return to the starting position and repeat to complete the set.

نقاط الأداء الصحيح

• —Brace your core before the first rep and keep it braced.
• —Drive through the full range — do not cut the lockout short.
• —Set the bar path over mid-foot and keep it there.
• —Control the lowering phase — that is where most of the growth stimulus lives.

أخطاء شائعة

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.