Z Press

Z press: seated on the floor with no backrest or leg drive.

• Compound
• Barbell
• Intermediate

How to do it

• Sit on the floor with the legs extended, back tall, and the bar at collarbone height
• Ribs down and glutes squeezed so you do not arch the lower back
• Press straight overhead and lower under control to collarbone height

Sets, reps and tempo

Ranges: 5–8 reps for strength · 8–12 for hypertrophy · 1–3 RIR

Tempo: Lower for 2–3 s into the stretch and press with intent

Common mistakes

• Arching the lower back to finish the press
• Leaning back to push the bar

Muscles worked

Primary

• Anterior deltoid

Secondary

• Triceps

Alternatives

• Seated Barbell Overhead Press
• Standing Overhead Press
• Dumbbell Shoulder Press