Overview of Z Press
Powerlifters and strongmen athletes mostly use the Z press variation to educate their upper bodies to maintain an upright posture when pressing overhead.
The Z press removes leg propulsion entirely from the pressing equation therefore it’s also a good exercise for bodybuilders aiming to isolate their pushing muscles altogether.
Z Press Operating Guidelines
- Sitting on the floor adjust the safety pins to shoulder height.
- Place the required weight on the bar set it on the pins, and sit immediately beneath it with your torso upright and your legs straight.
- Grasp the bar with your hands pronated at shoulder width or slightly wider.
- Take a breath tuck your chin, engage your abs and press the bar overhead to lockout.
- Once the bar locks out release the breath and carefully reverse the motion guiding the bar back to the pins.
- Continue till the desired number of times.
Z Press Advice
- Don’t worry about keeping your shoulders back and tucked in; instead aim high at the top.
- At the top of the action let the elbows spin and point outward; at the bottom tuck them tightly against the rib cage.
- Consider “rolling your knuckles toward the ceiling” while you struggle to keep the bar from rolling your wrists into extension.
- As you press brace your abs and squeeze your glutes. When pressing you shouldn’t be bending back too much.
- Assume that your ears and biceps are in line when you try to gaze out the upper window.
- Try experimenting with a wider grip or using some of the vertical pressing progressions described on the website if the movement causes you shoulder pain.
As a seasoned content writer specialized in the fitness and health niche, Arun Bhagat has always wanted to promote wellness. After gaining proper certification as a gym trainer with in-depth knowledge of virtually all the information related to it, he exercised his flair for writing interesting, informative content to advise readers on their healthier lifestyle. His topics range from workout routines, nutrition, and mental health to strategies on how to be more fit in general. His writing is informative but inspiring for people to achieve their wellness goals as well. Arun is committed to equipping those he reaches with the insights and knowledge gained through fitness.