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Z Press 7s · no sound

Z Press

Overhead press performed seated on the floor with the legs straight, so the trunk gets no support.

Primary muscle
Front Delts
Equipment
Dumbbell
Difficulty
Intermediate
Movement
Push
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How to do it

  1. Sit on the floor with your legs straight out in front and your torso upright.
  2. Take the weight at shoulder height with an overhand grip and your elbows in front.
  3. Brace your abdominals, squeeze the glutes and tuck the chin slightly.
  4. Press overhead until the elbows lock and the ears line up with your biceps.
  5. Pause at lockout with the trunk still vertical.
  6. Lower back to shoulder height under control without letting the torso lean back.

Common mistakes

  • Leaning back to start the press, which turns it into an incline press and removes the core demand.
  • Letting the lower back round so the pelvis tips under, which blocks the overhead range.
  • Finishing with the weight in front of the head instead of over it, which loads the front of the shoulder.
  • Loading it like a standing press, which breaks the seated position immediately.

Muscles worked

Primary
Front Delts
Secondary
AbsChestTrapsTriceps

Same movement, other equipment

Barbell Overhead Press Intermediate Barbell Overhead Press Front Delts Barbell Bradford/Rocky Presses Intermediate Bradford/Rocky Presses Front Delts Barbell Seated Barbell Military Press Intermediate Seated Barbell Military Press Front Delts Barbell Single-Arm Landmine Press Intermediate Single-Arm Landmine Press Front Delts Barbell

Similar exercises

Anti-Gravity Press Intermediate Anti-Gravity Press Front Delts Dumbbell Arnold Press Intermediate Arnold Press Front Delts Dumbbell Cuban Press Intermediate Cuban Press Front Delts Dumbbell Dumbbell Push Press Intermediate Dumbbell Push Press Front Delts Dumbbell Dumbbell Seated Overhead Press Beginner Dumbbell Seated Overhead Press Front Delts Dumbbell

Good to know

What muscles does the Z Press work?
Mainly the front delts. It also works the abs, chest, traps and triceps.
What equipment do you need for the Z Press?
It uses dumbbells. Without it, the Barbell Overhead Press and the Bradford/Rocky Presses train the same muscles the same way.
Is the Z Press good for beginners?
GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Band Overhead Press.

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