Seated Dumbbell Overhead Triceps Extension
Triceps·Dumbbells·Intermediate·Compound
Z Press
The Z Press is a strict seated overhead press performed on the floor with legs extended in front. Eliminates leg drive and lower-back hyperextension, exposing pure overhead pressing strength and demanding hip mobility.
Category
Strength
Difficulty
Advanced
Movement
Compound
Bodyweight
No
Sculpt
How to
How to do the Z Press
- 01
Sit on the floor with legs extended straight out in front.
- 02
Hold a Barbell at shoulder height in the front-rack position.
- 03
Sit tall with chest up, core braced, feet flexed.
- 04
Press the bar straight overhead to full lockout.
- 05
Lower under control to the start position without leaning back.
- 06
Repeat for reps, maintaining an upright torso throughout.
Common questions
Frequently asked
What muscles does the Z Press work?
The Z Press primarily targets the Shoulders. Supporting muscles include Triceps, Abs.
Is the Z Press a compound or isolation exercise?
The Z Press is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Z Press?
You need the following equipment: Barbell.
What difficulty level is the Z Press?
The Z Press is rated as advanced difficulty. Prior training experience and proper form fundamentals are recommended.
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