Demo & instructions
Z Press
Also known as: Floor-Seated Overhead Press, Seated Floor Press Overhead
Instructions
An overhead press done sitting on the floor with your legs straight out and no back support. With nothing to lean on or push against, your trunk has to hold you upright, so modest weights feel demanding.
- Movement
- Vertical push
- Type
- Compound
- Level
- Intermediate
- Typical range
- 5–12 reps
Setup
- 1Sit on the floor with your legs straight in front of you, a comfortable distance apart.
- 2Bring the weight to your shoulders: lift dumbbells from your thighs, or take a barbell from supports set at seated shoulder height if you have them.
- 3Sit tall on your sit bones with your chest lifted and your midsection braced.
- 4Hold the weight just above your collarbones with your forearms vertical.
Execution
- 1
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
