The Z press is an overhead press variation performed sitting on the floor with legs extended. From this position, you press a barbell or dumbbells in a controlled manner overhead. Because there is no backrest or leg engagement possible, there is a strong emphasis on torso stability and shoulder control.
The exercise requires good mobility of hips and hamstrings, as well as active stabilisation of the spine while pressing. The Z press combines strength, mobility and control in one technically challenging movement.
Focuses on strengthening the shoulders (especially deltoid), triceps and upper back, with strong activation of the core. Improves overhead stability, trunk control and strength development without compensation from the legs. Supports performance in overhead sports movements.
Dumbbells or barbell
Flat surface
Possibly barbell variant barbell supports
Sit upright on the floor with legs stretched out in front of you
Trunk upright and pelvis neutral
Core tightened
Hold dumbbells at shoulder height or barbell in front rack position
Shoulders low and stable
Look ahead
Push the weight up above the head in a controlled way
Fully extend arms without locking
Keep torso stable and upright
Actively tighten shoulders and triceps at the top
Lower the weight slowly and in a controlled manner
Maintain tension in core throughout movement
Repeat with controlled technique
✓ Keep torso straight without leaning back
✓ Core continuously tightened
✓ Shoulders actively stabilised
✓ Move in a controlled manner without momentum
✓ Exhale during the press
✗ Hollowing the lower back
✗ Excessive leaning back
✗ Using too heavy a weight
✗ Shoulders raised towards ears
✗ Ignoring pain in shoulder or lower back
The Z press is used to develop overhead strength with an emphasis on trunk stability and shoulder control. The exercise is suitable for athletes who want to improve their overhead strength without using leg raises.
Within rehabilitation, the Z press can be used when sufficient shoulder mobility and trunk stability are present. Because of the technical requirements, this exercise is especially suitable in advanced stages of strength building. Application, loading and progression should always take place in consultation with a physiotherapist or other qualified professional, so that the exercise is safe and tailored to individual load capacity, complaints and recovery status.
Shoulder problems are common. Sometimes shoulder problems are also a recurrent injury.
Complaints occur when lifting or turning the arm inward/outward and the...
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