Overhead pressing
Z press
- Kit
- Dumbbells
- Works
- front delts · side delts · triceps
- Also
- upper traps · abs · lower back
The Z press is an overhead dumbbell press done sitting on the floor with the legs straight out in front. With no bench behind you and no legs to drive from, the trunk has to hold you upright while the shoulders press. It exposes a lean back straight away, builds strict overhead strength, and suits anyone with dumbbells who wants the press to train the core too.
Form
How to do z press
- 1Sit on the floor with your legs straight out in front, feet about hip width, and hold a dumbbell at each shoulder, palms facing forward.
- 2Sit tall on your sit bones, brace your stomach and draw your ribs down so your back is upright rather than leaning.
- 3Press both dumbbells straight up until your arms are straight overhead and the weights sit over your ears, breathing out.
- 4Lower them under control back to your shoulders, breathing in, without letting your chest cave or your back round.
- 5Repeat at a steady pace until the timer ends. If you tip backwards, use lighter dumbbells or bend your knees slightly.
Watch for
Common mistakes
Leaning back to get the weights overhead.
Fix: Keep the ribs down and the torso vertical, and choose a load you can press without leaning.
Rounding the lower back and slumping onto the tailbone.
Fix: Sit up on your sit bones before each set. Bend the knees a little if the hamstrings pull you into a slump.
Pressing the dumbbells forward instead of straight up.
Fix: Finish each rep with the weights over your ears, not in front of your face.
Variations
Easier and harder
Sessions
Put it in a workout
None of the fixed workouts uses it. Pick a workout for your kit, or start today's session on /gym.