Z press
- Advanced
- Barbell
Seated unsupported: press up without leaning back
Muscles worked
- Primary:
- Shoulders
- Secondary:
- Triceps, Core
How to do it
- Sit on the floor with legs straight and the bar at shoulder height.
- Press overhead without leaning back.
- Lower under control to your collarbone.
Common mistakes
- Leaning back to compensate.
- Using your standing-press weight: without leg drive it's much harder.
Tips
- It exposes any lack of hip and shoulder mobility: start light.
- Dumbbells work too if you don't have a rack.