Z Press

Free Weights / Intermediate

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Equipment Needed

  • Barbell
  • Squat Rack

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How to do Z Press:

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z press is a free weights exercise that primarily targets the shoulders and to a lesser degree also targets the abs and obliques ...more

z press is a free weights exercise that primarily targets the shoulders and to a lesser degree also targets the abs and obliques.

The only z press equipment that you really need is the following: barbell and squat rack. There are however many different z press variations that you can try out that may require different types of z press equipment or may even require no equipment at all.

Learning proper z press form is easy with the step by step z press instructions, z press tips, and the instructional z press technique video on this page. z press is a exercise for those with a intermediate level of physical fitness and exercise experience. Watch the z press video, learn how to do the z press, and then be sure and browse through the z press workouts on our workout plans page!

Similar Exercises

Tips

  1. Do not slouch. Sit upright and keep your core tight throughout the movement.
  2. Perform the pressing motion in the same manner as if you were standing on the ground. Press the bar over the spine.
  3. Try and sit on your hamstring (legs flat on the floor), which will help the low back back stay tight.
  4. Your heels and the backs of your heels should be stationary and pressed into the floor throughout the movement. Avoid allow them to rise or move around.
  5. Do not lean back when your strength begins to fail. Lower the weight or finish the exercise.
  6. Don't simply sit on your butt and raise your legs off the floor. This will lend to a round back when pressing. Keep your legs flat on the floor and think about sitting more on your hamstrings, not your butt.

Variations

  1. Perform exercise with a pair of dumbbells.
  2. Perform exercise with dumbbells and a neutral-grip (palms facing inward toward each).
  3. Perform with a single dumbbell at time. This will challenge your core more due to trying to keep your torso upright.

Other Names

  • Seated Floor Press
  • Barbell Z Press

Types

  • Force Type: Push
  • Mechanics Type: Compound

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Equipment Needed

  • Barbell
  • Squat Rack

Similar Exercises

Tips

  1. Do not slouch. Sit upright and keep your core tight throughout the movement.
  2. Perform the pressing motion in the same manner as if you were standing on the ground. Press the bar over the spine.
  3. Try and sit on your hamstring (legs flat on the floor), which will help the low back back stay tight.
  4. Your heels and the backs of your heels should be stationary and pressed into the floor throughout the movement. Avoid allow them to rise or move around.
  5. Do not lean back when your strength begins to fail. Lower the weight or finish the exercise.
  6. Don't simply sit on your butt and raise your legs off the floor. This will lend to a round back when pressing. Keep your legs flat on the floor and think about sitting more on your hamstrings, not your butt.

Variations

  1. Perform exercise with a pair of dumbbells.
  2. Perform exercise with dumbbells and a neutral-grip (palms facing inward toward each).
  3. Perform with a single dumbbell at time. This will challenge your core more due to trying to keep your torso upright.

Other Names

  • Seated Floor Press
  • Barbell Z Press

Types

  • Force Type: Push
  • Mechanics Type: Compound