Sit on the floor with legs extended and press dumbbells from shoulder level straight overhead, driving primarily with the shoulder muscles while the core works to keep an upright torso.
How to do the Z Press (Dumbbell)#
- Sit upright on the floor with your legs straight out in front of you and feet together.
- Hold a dumbbell in each hand at shoulder height with palms facing forward or slightly inward.
- Brace your core and keep your spine tall; do not lean back or use a backrest.
- Press the dumbbells overhead until your arms are fully extended while exhaling.
- Lower the weights back to shoulder level under control and repeat.
Muscles worked#
- Primary: Front delts, Side delts
- Secondary: Triceps, Traps, Abs, Upper back
Common mistakes#
- Leaning the torso backward instead of keeping it upright.
- Using hip or leg drive to help the press.
- Overarching the lower back during the lift.
- Failing to fully extend the arms at the top of the press.
- Letting the elbows flare excessively away from the body.
