When it comes to finding new ways to improve your head pressing technique, sometimes you have to Z to believe it.
Jokes aside, the Z-press might be one of those moves not every gym-goer is familiar with, but it’s arguably one of the best variations for strengthening shoulder press form, according to men’s health fitness manager Ebenezer Samuel, CSCSand fitness editor Brett Williams, NASM-CPT.
What makes it unique is that it is done on the floor with both legs in front of you, taking them completely out of the movement and allowing you to focus much more on the center position. And of course, the Z press emphasizes overhead pressing without arching your back, especially important once you level up to heavier presses, when done the right way.
How to do the Z press
So how do you do the exercise correctly? According to Samuel, the best way to start is with one arm, using a kettlebell; this makes setup much easier than the awkwardness of having to pull a pair of dumbbells off the floor or wrestle with a barbell.
You’ll be sitting on your butt for the Z press. As far as leg placement, a wide or narrow base works; it’s more about finding what’s comfortable for you, says Samuel.
Place the kettlebell in a tight rack position, keeping your forearm perpendicular to the ground and maintaining tension in your shoulder blades. “Here’s the strength of the Z press,” says Samuel. “Because our lower body is no longer part of the equation, you should think about making sure your abs are nice and tight.”
Once it’s set up, bring the weight up, making sure to squeeze it a bit at the top. Samuel says to think about stacking your joints in this position: wrist above elbow and elbow just above shoulder, before lowering the weight to the support position.
The Z press is a good first or second exercise in shoulder or pressing workouts and can be done with kettlebells or dumbbells. Stick to about three sets of eight to 12 reps. Over time, you can try to add a heavier burden to the move.
“It will really help you reinforce good shoulder form because it will help you build those shoulders,” says Samuel.
Want to master even more moves? check our entire Form Check series.
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