Barbell Z Press Exercise Guide
Exercise Profile
- Target
- Deltoid Anterior
- Equipment
- Barbell
- Body Part
- Shoulders
- Primary Muscle
- Deltoid Anterior
- Secondary Muscles
- Serratus Anterior, Triceps Brachii, Deltoid Lateral
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Z-Press
How to: Barbell Z Press
- Begin seated with a barbell resting at shoulder height.
- Press the barbell overhead until your arms are fully extended.
- Lower the barbell back to shoulder height in a controlled manner.
- Repeat for the desired number of repetitions.
Common Mistakes
- Arching the back excessively.
- Lifting too much weight too soon.
- Bending the elbows too much during the press.
Modifications
- Perform with a lighter weight.
- Use a seated position for additional back support.
Tips
- Maintain a straight back throughout the movement.
- Engage your core to support your lower back.
- Control the weight as you press up and lower down.
Barbell Z Press Alternatives
Tags
shoulders
strength
barbell
upper body
deltoids
core