Barbell Z Press (How To, Muscles Worked, Benefits)

The Barbell Z Press is a strict overhead pressing movement performed while seated flat on the floor with your legs extended straight in front of you. By removing the ability to use your legs or lean back, the Z Press puts full demand on your shoulders, triceps, and core.

It’s a true test of upper-body pressing strength and postural stability.

Primary Muscles Worked: Deltoids (Primarily Anterior), Triceps Brachii
Secondary Muscles Worked: Core Stabilizers, Upper Chest, Trapezius
Equipment Needed: Barbell and Rack (or spotters for hand-off)

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How To Do Barbell Z Press

Step-by-Step Instructions

1. Set-Up:
   • Sit on the floor with your legs extended straight out in front of you.
   • Keep your torso upright and spine tall—don’t lean back.
   • Grip the barbell just outside shoulder-width in a front rack position. Use a rack set at seated shoulder height for easy unracking.
   • Brace your core and keep your heels pressed into the ground.
2. Execution:
   • Press the barbell straight overhead, moving your head slightly back as the bar clears your face.
   • Lock out your elbows with the bar in line over your shoulders, hips, and feet.
   • Slowly lower the bar back to the front rack with control.
   • Keep your torso upright and avoid leaning back or using momentum.
3. Tips for Proper Form:
   • Keep your core and glutes engaged to stay upright.
   • Don’t flare the elbows—press in a vertical path.
   • If you struggle to stay upright, reduce the weight or improve your hamstring/hip mobility.

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Key Benefits

• Builds pure overhead pressing strength without assistance from legs.
• Improves core and postural stability.
• Exposes weaknesses in shoulder mobility and midline control.

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Modifications and Variations

• Easier Option:
  • Use dumbbells instead of a barbell to improve control and shoulder positioning.
  • Sit on a small elevation (like a mat or plate) if hamstring tightness limits posture.
• Harder Option:
  • Add a slow tempo or pause at the top.
  • Use a clean grip for carryover to Olympic lifts.
  • Perform strict reps with a deficit (sitting on plates to lower the starting bar position).

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Common Mistakes

• Leaning Back Excessively: This defeats the purpose—stay tall and strict.
• Using Momentum: The Z Press should be a pure upper-body effort.
• Letting the Bar Drift Forward: Keep it directly above the midline to stay balanced.

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Reps and Sets Recommendations

• For Strength: 3–5 sets of 3–6 reps with challenging weight.
• For Hypertrophy: 3–4 sets of 8–10 reps with strict tempo.
• As a Stability Drill: 2–3 sets of 10 reps using lighter weight with perfect posture.

Z Press Alternatives

Need an alternative for Z Press? Maybe you don’t have a barbell or maybe you’re struggling to keep yourself upright. Whatever the reason, here are a few exercises you may be able to use as a replacement.

Need even more options? Check out all my favorite Z Press alternatives.

Overhead Press

If you’re really struggling with maintaining the seated position on the floor, then simply switch to a standing Overhead Press. Continue to work on your hamstring flexibility and/or your core strength and come back and try Z Presses again once you’ve improved in those areas.

Seated Dumbbell Shoulder Press

Don’t have a barbell, but you do have dumbbells? Seated Dumbbell Shoulder Press is an excellent option as a Z Press alternative.

In fact, you can do dumbbell presses sitting on a bench, or you can do them sitting on the floor just like with a Z Press.

More Links and Info

If you’d like to see more upper body exercises, check out the Upper Body Lifts section of our Exercise Library. There you’ll find dozens of chest, back and shoulder exercises – all with step-by-step instructions.

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