How To Perform The Z Press | Experts Only Shoulders Exercise

How To Perform The Z Press | Experts Only Shoulders Exercise

Have you ever performed the Overhead Press and thought to yourself, “wow, this is way too easy. I wish there was an advanced version of this exercise which pushed me to my limits and made me rethink my life decisions?” No? Me either. But if you ever do, the Z Press is right here waiting for you.

Unlike the Overhead Press which uses your legs as a base of support to help stabilize your core, the Z Press has you sitting down while performing the exercise, eliminating your legs from the equation and making your core do all the heavy lifting.

In addition posture is key. Chest up, back straight and legs fully extended.

So much like the prone rows this also is a “no cheating” style exercise.

As a test, go ahead and sit in this position without weights and raise your hands in the air for a few reps. Tough, huh?

How to Perform the Exercise:

Set your barbell on an elevated surface. Do not attempt to lift the bar from the floor. Lighter weights are also recommended.

Sit on the floor, straighten your legs, spread them wide eagle and imagine your glueing the back of your knees to the ground. Chest up, back straight. Remember, this is all core - no using a wall for support.

Imagine you’re sitting on your hamstrings as opposed to your ass in order to help keep the back from slouching.

Press the barbell vertical and bob your head out of the way, once it’s past your face go ahead and bring your head back to its original position and press the bar over your spine.

Stay as upright as possible and avoid leaning back at all costs.

Benefits of the Z PRESS

Core strength and stabilization, hip flexor mobility, hamstring flexibility, and improving posture.

In addition it’s so uncompromising in terms of needing to utilize proper form that it helps transfer directly over to other shoulder press exercises, such as the aforementioned overhead press.

[williamhornbuckle]

He really called me out when he said” go ahead I’ll wait” 😂😂 great video

[bluspeed]

Yeah that’s hard without weights. I need to get my core stronger to do this one. Thanks for the upload Buff Dudes!

[robertclarke]

I don't have room in basement for overhead press, so this is great alternative. Also, a little levity is very much appreciated in workout videos so thank you.

[angelodaBarbarian]

I tried this today. Even with low weight, this was one of the hardest lifts I've ever done. I gotta do more

[jennifermiller]

😂The wait part… thanks for the tips! It helps!

[wrighuk]

Tried it this morning, really great exercise and helped freshen up my shoulder routine

[MrBrockli]

Thanks bro!! U guys should do more of these!!

Even tho this was posted like 2 years ago and u will never c it!!

[pskarts]

I do something like this with a flat bench because my ceiling is to low. Definitely going to try this.

[balasaravanan]

I thought doing the Overhead Press sitting is very easy UNTIL I watched this video and realised how much of the range of motion and resistance it provides. Thank you very much for this video dude 🤝

[SaintAlexander]

Experts only huh? Just started working out last week. Time to give this a go.

[boss]

Hey guys, love the channel and have been watching for a while now. I'd love to see a program similar to the dumbbell only program but with just a barbell/squat stand/bench. As a budding home gym owner its the only pieces of equipment I've got!

[henriquedelucca]

Nice explanation !!!! Thank you so much

[kushwood]

So funny! Appreciate the laughs on this one... looks like a great alternative with the added challenge to engage core.

[searchbar]

I started doing these and I feel tiny little muscles being used that I didn't feel before.

[thomlacou]

I really like this serie with the "how to perform ..." Exercices. Keep it on dudes😉

[duleymon]

Can I do this instead of overhead press as part of the stronglifts 5x5 program? The ceiling is too low in my home gym for overheads, looking for an alternative. Thanks in advance.

[squatbenchdeadl]

Just got this exercise in my new program and holy fuck even 5kg plates on side are a fucking challenge. I like it

[BSGA]

I hope the foot recovery has been going well.

[zuLess]

Nice! This is the exercise I need to progress my sitting dumbell raise!

[emokiller]

Jeeez snap city! I wouldn’t even bother trying this