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Shoulders · Advanced

Barbell Z Press

Pressing variation for upper-body strength and bracing with barbell.

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Barbell Z Press demonstration

Exercise overview

Training details

ShouldersTricepsCore

Equipment

Barbell

Sets × reps

3 × 10

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Sit tall on the floor with your legs straight or slightly spread and the bar in the front rack.
  2. 02Brace your trunk and keep your heels grounded without leaning your torso backward.
  3. 03Press the bar vertically from your shoulders while maintaining the same upright seated position.
  4. 04Lock your elbows with the bar balanced over your hips and your ribs controlled.
  5. 05Lower the bar to your shoulders under control and reset your posture before repeating.

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Variations

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteDumbbell Z PressComparable substituteDumbbell Front RaiseComparable substituteDumbbell Lateral RaiseComparable substituteRear Delt FlyComparable substituteDumbbell Upright RowComparable substitutePike Push-Up

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