Z Press

Body region

• Shoulders
• Core
• Arms

Muscles

Main

• Deltoid

Helps

• Serratus Anterior
• Trapezius
• Triceps

Holds

• Erector Spinae
• Rectus Abdominis
• Transversus Abdominis

Equipment

• Barbell
• Squat Rack

Technique

1. Set a barbell on low rack pins or safety arms in front of you and sit on the floor with legs straight and slightly apart.
2. Hold the bar overhand just outside shoulder width and bring it to your front shoulders.
3. Sit tall with your ribs down and abs braced, with no back support.
4. Press the bar straight up, tucking your chin so it clears your face, until your arms lock out over your head.
5. Lower the bar under control back to your shoulders.

Cues

• Sit tall as if a string were pulling the crown of your head up.
• Keep your legs active and squeeze your glutes.
• Finish with the bar stacked over your shoulders and hips.

Common mistakes

• Leaning back to drive the bar up.
• Rounding the lower back because the hamstrings are tight.
• Starting too heavy, since there is no leg drive to help.
• Setting the bar so low that you must twist to get it.

Alternatives

• Overhead Press
• Seated Barbell Overhead Press