Barbell Z-Press
Test your shoulder strength & stability! The Z-Press isolates your upper body for a challenging overhead lift.
The Barbell Z-Press is a compound exercise that mainly works the shoulders and triceps, with help from the traps and core. You'll need: barbell.
Required Equipment
Barbell Z-Press Muscles Worked
Primary
Front Shoulder (anterior deltoid); Triceps (triceps brachii)
Secondary
Upper Traps (trapezius, upper fibers); Abdominals (rectus abdominis)
Barbell Z-Press Variations and Alternatives
How to do the Barbell Z-Press
Sit down on the floor with your legs extended in front of you.
Position a barbell in front of you, and using a proper deadlift motion, bring it to your knees.
Clean the barbell up to your shoulders, or have a spotter help place it at the starting position.
With your torso upright and core braced, press the barbell overhead until your arms are fully extended.
Keep your feet pressed against the ground and avoid using your legs for momentum.
Lower the barbell back down to the front rack position on your shoulders with control.
Repeat the press for the desired number of reps.
Ensure proper form is maintained throughout the exercise to avoid injury and maximize the effectiveness of the movement. Since the Z Press is a seated variation of the overhead press, it requires and develops shoulder stability and core strength because it eliminates the use of the lower body to drive the weight up.
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Barbell Z-Press FAQs
What muscles does the Barbell Z-Press work?
The Barbell Z-Press mainly works the shoulders and triceps, with help from the traps and core. The main muscles are the anterior deltoid and triceps brachii.
What equipment do you need for the Barbell Z-Press?
Barbell.
Is the Barbell Z-Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Barbell Z-Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Barbell Z-Press variations and alternatives?
Similar exercises include the Barbell Behind-Back Push-Press, Barbell Seated Overhead Behind-Neck Press, Barbell Seated Military-Press and Barbell Seated Overhead Press.
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