Want stronger shoulders and better overhead pressing form? Sitting down might be the key. The Z Press is a simple but powerful variation that will take your shoulder workouts to the next level.
What is the Z Press?
When it comes to finding new ways to improve your overhead pressing technique, sometimes you’ve gotta Z it to believe it.
Joking aside, the Z press might be one of those moves not every gymgoer is familiar with, but it’s arguably one of the best variations for reinforcing shoulder press form, according to Men’s Health fitness director Ebenezer Samuel, C.S.C.S., and fitness editor Brett Williams, NASM-CPT.
What makes it unique is that it’s done on the floor with both legs out in front of you, taking them completely out of the movement and allowing you to focus a whole lot more on core positioning. And of course, the Z press emphasises pressing overhead without arching your back especially important once you level up to heavier presses when performed the right way.
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How to Do the Z Press
Step 1: Choose your weight
Start with a kettlebell or dumbbell. For beginners, a single-arm kettlebell makes it easier to set up without the awkwardness of lifting two dumbbells from the floor. Trojan offers durable kettlebells that are perfect for this move.
Step 2: Sit and position your legs
Sit on your butt with legs out in front of you. You can use a narrow or wide stance, whatever feels comfortable. Keep your back straight and core engaged.
Step 3: Rack your weight
Bring the kettlebell into a tight rack position with your forearm perpendicular to the floor. Maintain tension in your shoulder blades and abs. This will help you control the movement and protect your shoulders.
Step 4: Press overhead
Push the weight straight up while keeping your joints stacked—wrist above elbow and elbow above shoulder. Squeeze at the top before lowering the weight slowly back into the rack position.
Step 5: Reps and sets
Start with three sets of eight to 12 reps. As you get stronger, increase the weight gradually. You can do this exercise at the start of your shoulder or pressing workout to reinforce proper form.
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Tips for Success
- Keep your core tight throughout the press
- Avoid arching your back
- Experiment with leg placement for comfort and stability
- Gradually increase weight as your strength improves
The Z Press will help you build solid shoulders, improve your overhead pressing technique, and strengthen your core.
This article by Jeff Tomko was originally published on Men’s Health US – additional reporting and products added by the Men’s Health SA team.
