HyperBody
Exercise library · Shoulders

Z Press.

Seated floor overhead press that removes leg drive and builds core stability.

AdvancedBarbell
Z Press
The numbers
Sets
3–5
Reps
5–10
Rest
90–180
Muscles
Primary
Front delts
Secondary
Triceps · Core
The play-by-play

How to do it.

  1. Step 01

    Sit on the floor with legs straight out

  2. Step 02

    Hold the bar or dumbbells at the shoulders

  3. Step 03

    Brace the core hard to stay upright

  4. Step 04

    Press the load straight overhead

  5. Step 05

    Lock out over the head

  6. Step 06

    Lower under control to the shoulders

What separates good from great

Pro cues.

  • Sit tall, do not lean back

  • Brace as if bracing for a punch

  • Start light to master the position