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
~71a250d87b54c382097fe3ad87f5e64a.png?alt=media)
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
Side Delts - The lateral part of the deltoid muscle, also known as the lateral shoulder, is located on the outside of the shoulder. It is the main muscle responsible for lifting the arm sideways. The lateral shoulder is particularly active when the arm is extended away from the body, such as during lateral raises or lifting objects to the side. It plays a key role in arm abduction and shoulder stabilization.
Front Delts - The front part of the deltoid muscle, also known as the anterior shoulder, is located at the front of the shoulder. It is primarily involved in the forward movement of the arm, such as lifting the arm forward. It also assists in the internal rotation of the arm. This muscle is engaged in activities that involve lifting objects in front of the body or pushing forward.
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.
Calisthenics training, developed by sports scientists and optimized by smart algorithms, for your best workout.
Over 1000 five-star reviews on App Store and Google Play.
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
This could also be interesting
Starting Calisthenics: Your Comprehensive Guide to Mastering the Basics
Calisthenics is a dynamic form of exercise focused on using one's body weight to build strength, flexibility, and endurance, making it a versatile and accessible training method for individuals of all fitness levels.
10 Gymnastic Rings Exercises for all Skill Levels - From Starting Out to Advanced
Gymnastics rings are revered for their efficacy in building robust strength, power, and enhancing overall conditioning. This article introduces 10 versatile gymnastic ring exercises, catering to everyone from beginners to experts. Demonstrations include exercises like ring dip, ring push-up, and the ultimate challenging iron cross.
How To Build Muscle With Calisthenics (Everything You Need To Know)
Discover the path to building muscle through calisthenics in this enriching blog post. Uncover the science of muscle growth, effective exercises, and personalized training tips. Dive into an engaging read that addresses common mistakes and offers solutions for busy schedules. Your muscle-building journey just got simpler and exciting!