Shoulders · Compound

Z Press

A seated-on-the-floor overhead press that demands strict core control.

MAIN MUSCLE
Front delts, Side delts
ALSO WORKS
Triceps, Core
EQUIPMENT
Barbell
LEVEL
Advanced
REPS
6-10
TEMPO
2-1-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Sit on the floor with legs straight in front and the bar at the shoulders.

  2. Sit tall and brace the core hard.

  3. Press the bar overhead without leaning back.

  4. Lower to the shoulders under control.

COMMON MISTAKES

  • Leaning back excessively; squeeze the glutes and keep the ribs down.
  • Pressing forward instead of up; move the head through so the weight finishes over mid-foot.
  • Partial lockout; finish with arms fully extended overhead.

TIPS

  • Brace like you are about to be punched in the stomach before every rep.

QUESTIONS

Which muscles does Z Press work?

The main muscle is Front delts, Side delts. It also works Triceps, Core.

How many reps should I do?

FORGE suggests 6-10 reps for Z Press. The app adjusts sets and reps to your goal and level.

What can I do instead of Z Press?

These train the same muscles: Overhead Press, Seated Dumbbell Shoulder Press, Push Press.