When it comes to finding new ways to improve overhead press technology, you may have to believe it.
Joking aside, the Z-press may be one of the moves that not all gym attendants are familiar with, but it’s one of the best variations to reinforce the foam of the shoulder press. Men’s health Fitness Director Ebenezer Samuel, CSCS, Fitness Editor Brett Williams, NASM-CPT.
The unique point is that you do it on the floor with your feet forward. Keep your feet still and allow you to focus more on core positioning. And, of course, the Z-Press emphasizes pushing overhead without bending your back if done the right way. This is especially important if you have upgraded to a heavier press.
How to do a Z press
So how do you exercise correctly? According to Samuel, the best way to get started is to go with one arm using a kettlebell. This makes setup much easier than the tedious task of pulling dumbbells off the floor or wrangling barbells.
You will be sitting on your ass for the Z press. When it comes to leg placement, it works with either wide or narrow bases. It’s about finding something that’s comfortable for you, says Samuel.
Place the kettlebell in a tight rack position to keep your forearms perpendicular to the ground and maintain tension in your scapula. “This is the strength of Z Press,” says Samuel. “Our lower body is no longer part of the equation, so you’ll start thinking about making sure your abdominal muscles are nice and tight.”
Once that is set, move the weight straight up and squeeze the top a little. Samuel says he will consider stacking joints in this position. That is, place your wrists on your elbows and your elbows directly above your shoulders before returning your weight to the rack position.
Z-press can be done with either a kettlebell or dumbbells, with the first or second exercise in shoulder or press training. Stick to about 3 sets of 8-12 iterations. Over time, you can try adding heavy loads to your movements.
“It will help you build those shoulders, so it will help you strengthen the shape of your really good shoulders,” says Samuel.
Want to master more movements? See the entire Form Check series.
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