Sit on the floor with legs straight out in front, torso tall.
Take the bar at slightly wider than shoulder-width at chest height.
Brace your core hard and press the heels of your legs into the floor.
Press the bar straight overhead, moving your head through at lockout.
Lower under control to your chest and repeat.
The one cue that matters
⚡
No leaning back, no leg drive. If you topple, the weight's too heavy.
Muscles worked
The Z Press is a Shoulders-first movement, with Core working as the supporting cast. Track it consistently and you'll see exactly how it feeds your shoulders volume for the week.
FAQ
What muscles does the Z Press work?
The Z Press primarily works the Shoulders with Core assisting.
How heavy should I go?
Pick a weight where you finish each set with 1 to 2 clean reps left in the tank. Own the top of your rep range before adding weight.
How many sets and reps of Z Press?
For most lifters 3 to 4 working sets. Pick the rep range that fits your goal and progress the load when the top of the range feels owned.
