Z Press
A strict barbell overhead press performed seated on the floor with legs straight. Removes leg drive and back support, forcing strict delt and core work.
Primary muscles
- Front Delts
- Side Delts
Secondary muscles
- Triceps
- Abs (Rectus Abdominis)
- Transverse Abdominis
- Lower Back (Erector Spinae)
- Sets
- 3–4
- Reps
- 5–10
- Rest
- 90–150s
How to perform
Main muscles working (thicker lines)
Starting position
Sit on the floor inside a rack with legs straight in front, torso tall, barbell unracked at shoulder height (set pins low so you can unrack seated).
Sit tall with a neutral spine and braced core.
Press the bar straight up, moving the head back to clear the chin.
Lock out overhead with the bar over the hips.
Lower under control to the front of the shoulders.
Breathing: Brace before each rep, exhale near lockout.
Coaching tips
Sit tall, don't slump
Bar over the hips at lockout
Light weight, strict form
Common mistakes
Rounding the lower back
Leaning back to press
Using a load that is too heavy for the position
Safety notes
Set rack pins so you can unrack and re-rack from a seated position; don't press a load you can't return safely.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.