Z Press with dumbbells
The Z press with dumbbells, like the shoulder press or the Arnold press, primarily strengthens the shoulder muscles. You sit flat on the floor and press the dumbbells overhead while keeping your core and abdominal muscles engaged for a stable posture. This exercise also enhances shoulder stability and mobility.
Necessary equipment
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Z Press with dumbbells - the correct execution
- Start in long seat
- Hold the dumbbells above your shoulders with bent arms
- Your fingers point continuously forward
- Stretch your arms maximally above your head
- Make sure that your spine remains straight throughout the exercise
- Work in the greatest possible range of motion
- Keep active tension in the torso throughout
- The training weight for this exercise is the weight of a single dumbbell. Therefore, train with two dumbbells that weigh the indicated weight.
The exercise Z Press is intended to be used as a hypertrophy exercise.
Which muscles are trained by Z Press?
Primary trained muscles for Z Press
Shoulders - The deltoid muscle shapes your shoulder and helps you move your arm in different directions. It consists of three parts: the anterior part moves the arm forward, the middle part lifts the arm to the side, and the posterior part moves the arm backward.
Secondary trained muscles for Z Press
Triceps - The triceps brachii muscle is located at the back of your upper arm. It extends your arm at the elbow and also helps move the arm backward.
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Alternative variants of Z Press with dumbbells:
Z Press with a barbell
Compared to the Z press with dumbbells, the Z press with a barbell allows for more weight to be moved, as the stability requirements are slightly reduced. This variation is particularly suited for targeted strength gains in the shoulders while still promoting core stability.
Necessary equipment
Z Press with a barbell - the correct execution
- Start in long seat
- Hold the barbell with bent arms in front of your chest
- Stretch your arms maximally above your head
- Make sure your spine remains straight throughout the exercise
- Work in the greatest possible range of motion
- Keep active tension in the torso throughout
- The training weight for this exercise is the sum of the barbell's own weight and the additional weight plates
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