Nederlands 
Ruben Luijkx, Master of Science and co-owner of Fysio Fitaal, specialises in sports-related complaints, ultrasound diagnostics and manual therapy. Writing on physiofitaal.nl, he introduces you to the expertise and professionalism of Fysio Fitaal in Tilburg.
Z Press, dumbell + barbell
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.
Table of contents
Purpose of the exercise
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.
Supplies
-
Dumbbells or barbell
-
Flat surface
-
Possibly barbell variant barbell supports
Starting position
-
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
Implementation
-
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
Points of interest
✓ 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
When this exercise?
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.
Table of contents
Related complaints
Shoulder pain
Shoulder problems are common. Sometimes shoulder problems are also a recurrent injury.
Subacrominial pain syndrome (SAPS)
Complaints occur when lifting or turning the arm inward/outward and the...