Z Press – Barbell

  1. Position a loaded barbell in a rack a little above knee height.
  2. Sit down on the floor so that the barbell touches your upper chest.
  3. Extend your legs straight in front of you. Ensure your back is straight.
  4. Grip the barbell just outside shoulder width with palms facing forward.
  5. Unrack the barbell so it is positioned in front of your chin with tension on your front shoulders. This is your starting position.
  6. Brace your core. Push your heels into the ground.
  7. Press the barbell upwards until your arms are fully extended, making sure the bar moves in a straight vertical line.
  8. Pause briefly at the top of the movement.
  9. Lower the bar back to the starting position in a controlled manner.
  10. Repeat for the desired number of reps.
Notes

Maintain core tension throughout the exercise to prevent arching your back or leaning back too far.

Primary Muscles

  • Shoulder - Front
  • Shoulder - Side

Secondary Muscles

  • Abdominal
  • Lower Back
  • Shoulder - Back
  • Tricep

Results

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Date Reps Resis. RPE

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