Barbell Z Press
The barbell Z press effectively loads the shoulders and easily exposes a lack of core tension.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Sit on the floor with your legs extended in front of you and position the barbell across your upper chest in the front rack position. Keep your thoracic spine extended and brace your core.
- 02
Grip the barbell at shoulder width and keep your elbows slightly in front of the bar. Lock your glutes and quads in place by tensing them.
- 03
Press the barbell vertically overhead without extending your back. Keep your shoulder blades in slight upward rotation and avoid unnecessarily shrugging your shoulders.
- 04
Lower the barbell under control back to the front rack position, moving your chin slightly out of the way. Maintain core tension and keep the bar path straight up and down.
How to get started at the gym
§ 03 · SisuLiftBarbell Z Press is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 04 · TipsKeep your ribs down and pelvis neutral to avoid compensating by extending your lower back. Choose a weight that allows a smooth, vertical bar path without swaying forward or backward.
The barbell Z press effectively loads the shoulders and easily exposes a lack of core tension.
More exercises: Shoulders
§ 05 · Same muscles
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