# Dumbbell Z Press

URL: https://heatsy.app/ex/dumbbell-z-press

Also known as: DB Z Press, Seated Floor Dumbbell Press, Floor-Seated Dumbbell Overhead Press

Body region: Shoulders, Arms

## Muscles

- Main: Deltoid, Triceps
- Helps: Pectoralis Major, Serratus Anterior, Trapezius
- Holds: Erector Spinae, Rectus Abdominis, Transversus Abdominis, Gluteus Maximus

## Equipment

- Dumbbells

## Technique

1. Sit on the floor with legs straight in front of you, back upright, holding a dumbbell at each shoulder with palms facing forward.
2. Brace your core and squeeze the glutes so the torso stays tall.
3. Press the dumbbells straight overhead until the elbows lock out.
4. Lower to the shoulders with control and repeat.

### Cues

- Sit tall; if you cannot sit upright with straight legs, bend the knees slightly or sit on a thin pad.
- Keep the ribs down and the legs relaxed.
- Use less weight than you do standing.

### Common mistakes

- Leaning back to press the weight.
- Rounding the lower back while seated.
- Letting the dumbbells drift forward of the head.
- Choosing a weight that you cannot press without twisting.

## Alternatives

- [Dumbbell Overhead Press](https://heatsy.app/ex/dumbbell-overhead-press)
- [Seated Dumbbell Overhead Press](https://heatsy.app/ex/seated-dumbbell-overhead-press)
- [Kettlebell Z Press](https://heatsy.app/ex/kettlebell-z-press)