How to Do a Z Press for Core and Shoulder Strength
Table of Contents
What is a Z Press?
The Z Press is an advanced overhead press variation that challenges both your shoulders and your core. Performed while sitting on the floor with your legs extended straight in front of you, this exercise removes the ability to use your legs for momentum. This forces your upper body and stabilizing muscles to work harder, making the Z Press one of the best movements for strict pressing strength and posture improvement.
How to Do a Z Press
Follow these steps for proper Z Press form:
Setup: Sit on the floor with legs straight and engaged. Keep your back tall and avoid rounding your spine.
Brace your core: Take a deep breath and expand your stomach, creating tension as if inflating a tire.
Start Position: Hold a barbell Z Press or dumbbell Z Press at shoulder height, resting near your collarbone.
Press Up: Drive the weight upward in a straight path, grazing it close past your face until your arms are fully extended near your ears.
Lower Under Control: Slowly lower the weight back to your starting position, maintaining a strong upright torso.
The Z Press is much harder than a standing press, so start with lighter weight to learn the movement and prevent injury.
Muscles Worked During the Z Press
The Z Press targets multiple muscle groups:
Secondary: Upper chest, upper back, traps
Stabilizers: Core muscles including rectus abdominis, obliques, and Erector Spinae.
By eliminating leg drive, the Z Press demands exceptional core strength to keep your torso from tipping forward or backward.
