Z-Press — Overhead Press Variation
Advanced
The Z-press is an overhead press performed while seated on the floor with legs straight out. Without a bench or leg drive, your core and shoulders do all the work. It's a humbling variation that exposes weaknesses in mobility and pressing strength.
Best for: Strict shoulder strength and core stability
How It Differs from Overhead Press
Performed seated on the floor with legs extended, removing all leg drive and back support. This isolates the shoulders completely and demands exceptional core stability and thoracic mobility.
How to Perform
- Sit on the floor with legs extended straight in front of you, no back support.
- Clean or rack the bar to your front shoulders at collarbone height.
- Brace your core hard and press the bar overhead to lockout.
- Lower the bar back to your shoulders under control. Do not lean back.
Equipment & Muscles
Barbell|Front DeltsTricepsCoreUpper Back
Pros
- + Eliminates all leg drive and cheating
- + Builds exceptional core stability
- + Exposes mobility limitations
Cons
- - Requires excellent hip and hamstring flexibility
- - Much lower weight than standing press
- - Can be uncomfortable on the floor