Z Press

Technique

The Z press is a strict overhead barbell press performed while sitting on the floor with the legs straight out in front. Because the legs and hips cannot help with balance or drive, the shoulders, triceps and trunk have to do all the work, and any lean back immediately shows up as lost balance. Unrack the bar from pins set at shoulder height, brace hard, and press the bar straight up so it finishes over the middle of the head.

Steps

1. Set the safety pins of a rack at shoulder height while seated and place the bar on them
2. Sit on the floor with legs straight and hip-width apart, torso upright
3. Take a grip just outside the shoulders, brace the core and unrack the bar
4. Press the bar straight up, moving the head slightly back and then through at the top
5. Lower the bar under control to the upper chest and repeat

Common mistakes

• Leaning the torso back to turn it into an incline press
• Rounding the lower back because of tight hamstrings
• Using a load too heavy to control without leg drive

Variations

• Dumbbell Z press for unilateral work and more freedom at the shoulder
• Kettlebell Z press with the bell in the rack position
• Z press with legs crossed if hamstring flexibility is limited

FAQ