Z Press.

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

Pro cues.

• Sit tall, do not lean back

• Brace as if bracing for a punch

• Start light to master the position

Questions, answered.

What is the Z Press?

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

What muscles does the Z Press work?

The Z Press primarily works your front delts. It also recruits your triceps and core as secondary movers.

What equipment do I need for the Z Press?

You need a barbell to perform the Z Press.

How many sets and reps should I do for the Z Press?

A typical prescription for the Z Press is 3–5 sets of 5–10 reps. Rest about 90–180 seconds between sets.

Is the Z Press good for beginners?

The Z Press is an advanced movement. Build a base with simpler variations first, then add it once your technique and strength are solid.