Seated Z Press
Push · shoulders · advanced
Start
FinishHow to do it
Sit on the floor with legs straight out and no back support, bar at collarbone height, and press strictly overhead while holding the torso bolt upright.
Muscles worked
Primary: shoulders · Also works: triceps, core, upper back
Equipment
Barbell
Common mistakes
- Rounding the lower back and collapsing toward the legs, which is a hamstring limitation rather than a press fault
- Rocking back to use momentum on each rep
- Loading anywhere near your seated press weight — this is typically far lighter
Variations
- Dumbbell Z press
- Z press with legs in a straddle
Can't do this one? Swap it for
Take care: ABROFIT automatically removes this movement for anyone who has flagged a shoulder or lower back problem. If that's you, use one of the swaps above and speak to a physio before loading it.
Related exercises
- Standing Overhead Pressshoulders
- Pike Push-Upshoulders
- Dumbbell Lateral Raiseshoulders
- Shoulder Controlled Rotationsshoulders
- Face Pullshoulders
- Cable Lateral Raiseshoulders
Not sure how heavy to go on this?
ABROFIT reads your logged sets and tells you the working weight for today — it adds load when you earn it, backs off when you stall, and eases it on a bad night's sleep.
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