Why the Z-Press Is the Shoulder Builder You’re Not Doing -

Why the Z-Press Is the Shoulder Builder You’re Not Doing

Introduction: The Most Underrated Shoulder Exercise in the Game

If your shoulder workouts have hit a plateau, it might be time to take a step back—literally—and sit on the floor. Enter the Z-Press, a brutally effective and often overlooked overhead pressing variation that could be the missing link in your upper body strength and hypertrophy training. So why is the Z-Press the shoulder builder you’re not doing?

Despite being popular among elite strength athletes like strongman Zydrunas Savickas—for whom the Z-Press is named—this movement rarely shows up in mainstream gym routines. And that’s a mistake.

What makes the Z-Press different isn’t just its unusual seated position, but the way it isolates your shoulders and forces you to engage your core like never before. Unlike standing overhead presses, there’s no leg drive. Unlike seated presses on a bench, there’s no backrest. You’re unsupported, vulnerable—and forced to press with perfect form.

In this article, we’ll explore:

What the Z-Press is and why it’s so powerful for shoulder development
The muscles it targets, and how it compares to other overhead press variations
Step-by-step instructions and coaching cues
Common mistakes, mobility requirements, and programming strategies
FAQs, variations, and much more

Whether you’re a strength athlete, bodybuilder, or general fitness enthusiast, understanding the Z-Press can take your shoulder training to a new level.

Let’s break down exactly why the Z-Press is the shoulder builder you’re not doing—but should be.

What Is the Z-Press?

At its core, the Z-Press is a seated overhead press—but with a twist that transforms it into one of the most challenging and effective shoulder exercises you can do. Named after Zydrunas Savickas, the legendary strongman and multiple-time World’s Strongest Man winner, the Z-Press removes any assistance from your lower body, forcing your shoulders, upper back, and core to do all the work.

The Z-Press Setup: How It Differs from Other Presses

Unlike standard overhead presses, you perform the Z-Press sitting flat on the floor with your legs extended straight out in front of you. There’s no bench, no backrest, and no ability to use momentum or leg drive. This makes it incredibly difficult—but also highly effective.

Here’s how it differs from other pressing variations:

Exercise	Position	Core Activation	Leg Drive	Back Support
Standing Overhead Press	Standing	Moderate	Yes	No
Seated Overhead Press	Bench-Seated	Low	No	Yes
Z-Press	Floor-Seated	High	No	No

Why It Was Created

The Z-Press wasn’t just a gimmick invented for social media. It was developed by Zydrunas Savickas to build strict pressing strength without relying on back support or leg drive. According to BarBend, elite lifters use the Z-Press to strengthen weaknesses in their pressing mechanics, posture, and scapular stability.

What You Need to Do a Z-Press

A barbell (or dumbbells/kettlebells for variations)
Weight plates
Squat rack (optional, to unrack the bar safely)
Open floor space

Because the Z-Press puts your body in a compromised position (legs out, spine vertical), it places a massive demand on mobility and stability. If you lack the flexibility or core control to sit upright with your legs flat, the lift will expose it immediately.

“The Z-Press is not just a lift—it’s a diagnostic tool that reveals your weaknesses.”
— Greg Nuckols, strength researcher and founder of

Summary: Key Features of the Z-Press

Floor-seated overhead press
No backrest or leg drive = 100% upper body + core
Originated in the strongman world
Requires mobility, balance, and strict form
Highly transferable to other lifts like jerks, push presses, and snatches

In short, the Z-Press forces strict technique, making it a pure test of shoulder strength and stability.

Why the Z-Press Is the Shoulder Builder You’re Not Doing

Despite its effectiveness, the Z-Press is the shoulder builder you’re not doing — and there are several reasons for that. It’s tough. It’s uncomfortable. And it ruthlessly exposes weaknesses most lifters would rather ignore. But that’s exactly why it’s such a powerful tool for shoulder development.

1. It’s Rarely Seen in Commercial Gyms

The Z-Press hasn’t gone mainstream like the standing military press or the dumbbell shoulder press. Most gym-goers haven’t even heard of it. According to strength coach Eric Cressey, exercises that challenge the core and scapular stability are often avoided not because they’re ineffective, but because they’re uncomfortable and difficult to master

Many lifters gravitate toward machines and benches that offer support. But those supports also remove the need for total-body coordination, which the Z-Press demands.

2. It Demands More Than Just Strength

The Z-Press isn’t just a strength test—it’s a mobility, posture, and core control assessment all in one. To perform it properly, you need:

Hip mobility to sit upright with legs straight
Hamstring flexibility to prevent slouching
Thoracic spine mobility to press overhead without leaning back
Core strength to stabilize without support

This is why strength professionals like Dr. John Rusin recommend the Z-Press not just for building muscle, but also for identifying weak links in an athlete’s chain).

3. It Eliminates Compensation and Forces Pure Shoulder Work

In a standing overhead press, it’s common to use your lower body, lean back, or shift weight to “cheat” the rep. The Z-Press removes all of that. You’re on the floor, with no leg involvement, no bounce, and no room for error.

That’s why top lifters use it to build strict pressing strength—the kind that carries over into Olympic lifts, bench press lockouts, and even handstand push-ups.

According to the Z-Press can rapidly improve deltoid recruitment because it forces you to stabilize the load overhead without leaning into compensations. You don’t just lift the weight—you own the lift from start to finish.

4. It Builds Multiple Strength Qualities at Once

Unlike isolation movements, the Z-Press is compound and multi-joint. This means it develops:

Anterior and lateral deltoid hypertrophy
Core anti-flexion and anti-rotation strength
Scapular upward rotation control
Improved motor control and pressing coordination

These traits make it especially valuable for functional strength training and athletic performance. Lifters like Martins Licis, a World’s Strongest Man winner, have incorporated the Z-Press into their accessory work to develop overhead control and midline stability under load.

5. It’s Scalable and Adaptable

Although it looks intimidating, the Z-Press can be adapted to your level. You can perform it with:

Dumbbells (for unilateral loading)
Kettlebells (for shoulder stability)
Resistance bands (for explosive intent)
Safety bar (for better wrist positioning)

These variations allow you to progress into the full barbell Z-Press while still reaping many of the same benefits.

Why You’re Probably Not Doing It

Let’s be honest: the Z-Press is hard. You’re on the ground, exposed, and humbled by what’s usually a much lighter load than you’d use on a standing press. But that’s precisely why it works. It strips away all your crutches and puts your shoulder strength under a microscope.

In a world where people chase numbers over movement quality, the Z-Press brings us back to basics—strict, stable, and strong.

In Summary:
If you’re skipping the Z-Press, you’re leaving serious gains on the table. It’s time to move past the machines and benches and add the most underutilized shoulder builder into your routine.

Muscles Worked in the Z-Press

The Z-Press is not just a shoulder exercise — it’s a full upper body and core strength builder that demands coordination, stability, and muscle control across multiple joints. Because you’re pressing without lower body support, your body recruits more stabilizers and minor muscle groups compared to traditional overhead presses.

Let’s break down the key muscle groups involved:

Primary Muscles Activated

1. Deltoids (Shoulders)

The deltoid muscle group—composed of the anterior (front), medial (side), and posterior (rear) heads—is the primary mover in the Z-Press. However, due to the strict form required, the anterior delts bear the brunt of the load during the pressing motion.

The anterior delts initiate the press.
The medial delts assist with stability and control.
The posterior delts, while not heavily loaded, help stabilize the shoulder joint.

A study published in the Journal of Strength and Conditioning Research found that overhead pressing with a strict posture (as seen in the Z-Press) increased anterior deltoid activation significantly compared to supported variations like the seated dumbbell press .

2. Triceps Brachii

As with all overhead pressing movements, the triceps are heavily involved in the lockout phase of the Z-Press. The lack of leg drive forces the arms to complete the press entirely through elbow extension, making this a powerful triceps builder.

According to the triceps’ long head is particularly active in overhead movements, contributing to upper arm development and overhead pressing capacity.

Secondary and Stabilizing Muscles

3. Core Muscles (Abdominals, Obliques, and Spinal Erectors)

Performing a Z-Press without any back support requires tremendous core engagement. The rectus abdominis, obliques, and erector spinae work to:

Maintain an upright, neutral spine
Prevent leaning back or collapsing forward
Stabilize the torso under load

A 2018 EMG analysis found that unsupported pressing on the floor increased core activation by over 40% compared to traditional seated presses with back support. This has made the Z-Press a favorite among athletes looking to build both pressing strength and trunk integrity.

4. Upper Back (Trapezius, Rhomboids, Serratus Anterior)

The Z-Press promotes scapular upward rotation and stability, which is essential for shoulder health and performance. The serratus anterior, traps, and rhomboids fire to keep the scapula locked into place during the overhead phase of the press.

Weakness in these muscles often leads to shoulder pain or dysfunction—especially in overhead athletes. Coaches like Mike Reinold and Eric Cressey often prescribe Z-Presses as part of prehab or rehab programming .

5. Hip Flexors and Hamstrings (Isometric Support)

You might not think of your hip flexors and hamstrings during a shoulder press, but in the Z-Press, they’re heavily involved — isometrically. Because your legs are extended forward, your hamstrings and hip flexors contract to:

Keep your legs pinned to the floor
Stabilize your pelvis
Prevent you from falling backward

This makes the Z-Press a valuable mobility and positional awareness drill in addition to being a strength movement.

Muscles Worked Summary Table

Muscle Group	Role in Z-Press
Anterior Deltoids	Primary mover in pressing
Triceps Brachii	Elbow extension, lockout
Core (Abs, Obliques)	Stabilization, anti-extension
Trapezius & Rhomboids	Scapular control
Serratus Anterior	Overhead stability
Erector Spinae	Postural support
Hip Flexors & Hamstrings	Isometric leg and pelvic stabilization

Why This Matters for Shoulder Development

Most shoulder exercises isolate movement but ignore stability. The Z-Press combines both:

Dynamic strength from delts and triceps
Isometric control from the trunk and hips
Neuromuscular coordination from stabilizers

This integration of multiple muscle systems helps you build bulletproof shoulders, improve overhead performance, and reduce injury risk in both sport and general training.

Benefits of the Z-Press for Shoulder Growth and Strength

The Z-Press stands out as an exceptional exercise because it blends muscle hypertrophy, strength development, and functional stability all in one movement. Here’s why incorporating the Z-Press into your routine can be a game changer for shoulder growth and overall upper body strength.

1. Maximizes Shoulder Muscle Activation

The Z-Press forces strict overhead pressing without any help from your legs or back support. This means your deltoids, especially the anterior and medial heads, have to generate all the force to move the weight. This intense activation encourages muscle fiber recruitment, which is essential for hypertrophy.

A highlights that increased mechanical tension and muscle activation are primary drivers of muscle growth, both of which the Z-Press provides in abundance.

2. Improves Core Stability and Postural Control

Since you perform the Z-Press seated on the floor without back support, your core muscles must work overtime to keep your torso upright and prevent you from leaning backward.

This challenge builds anti-extension and anti-rotation strength in the trunk, which translates to improved posture and injury resilience. According to core stability is directly linked to enhanced performance in overhead lifts.

3. Enhances Shoulder Mobility and Thoracic Spine Extension

The strict upright posture required by the Z-Press demands good thoracic spine extension and shoulder mobility. Over time, practicing the Z-Press can help correct poor posture habits like rounded shoulders and forward head position.

This is vital because many lifters and desk-bound workers develop thoracic stiffness, which limits overhead range of motion and increases injury risk.

4. Builds Functional Strength That Transfers to Other Lifts

Unlike machine-based shoulder exercises, the Z-Press builds functional strength that carries over to:

Olympic lifts like the clean and jerk
Overhead pressing (strict press, push press)
Gymnastics moves like handstand push-ups
Strongman events requiring overhead control

By training the Z-Press, you develop strength and coordination that improve your overall athleticism.

5. Encourages Better Movement Patterns and Technique

Because the Z-Press exposes weaknesses in mobility and stability, it forces you to focus on proper technique. This heightened body awareness can help lifters self-correct form issues in other lifts, reducing injury risk and improving efficiency.

6. Scalable and Versatile for All Training Levels

Whether you’re a beginner or an elite athlete, the Z-Press can be adapted to your ability by changing:

The loading method (dumbbells, kettlebells, barbell)
The volume and intensity
The range of motion (e.g., performing partial presses as mobility improves)

This versatility makes it an ideal tool for both rehab and progression.

Summary Table: Key Benefits of the Z-Press

Benefit	Explanation
Maximized Shoulder Activation	Intense deltoid recruitment for hypertrophy
Core Stability	Trains anti-extension and anti-rotation muscles
Improved Mobility	Enhances thoracic spine and shoulder range of motion
Functional Strength	Transfers to many athletic movements
Movement Quality	Promotes proper pressing technique
Adaptability	Suitable for all fitness levels

In short, the Z-Press offers a holistic approach to shoulder training that combines strength, mobility, and stability in one powerful exercise.

How to Perform the Z-Press: Step-by-Step Guide and Tips

Mastering the Z-Press requires more than just sitting down and pressing overhead. Its unique position demands careful attention to technique, mobility, and breathing to maximize benefits and minimize injury risk.

Here’s a comprehensive, step-by-step guide to performing the Z-Press with proper form:

Set Up Your Position

Sit on the floor with your legs fully extended straight out in front of you.
Keep your feet shoulder-width apart or slightly closer, depending on what feels stable.
Your spine should be upright—think tall chest, neutral neck, and a slight natural curve in your lower back.
Engage your core to avoid leaning backward or slouching.

Grip the Barbell

Position a barbell on a squat rack or power rack at about upper chest height.
Grip the bar slightly wider than shoulder-width apart, with a firm, closed grip.
Ensure your wrists are stacked directly over your elbows to reduce strain.

Unrack and Position the Bar

Carefully unrack the bar and hold it at your chest or upper clavicle area.
If you lack mobility, you can start with dumbbells or kettlebells for more natural wrist positioning and easier unracking.
Keep your elbows slightly forward and pointed down rather than flared.

Press the Bar Overhead

Take a deep breath and brace your core.
Press the barbell straight up overhead by extending your elbows fully.
Keep the bar path vertical, close to your face and head.
Avoid leaning back or overarching your lower back. Maintain a strong, upright torso throughout.
Lock your elbows at the top and slightly retract your scapula to stabilize the shoulder girdle.

Lower the Bar Controlled

Slowly lower the barbell back down to the starting position at your chest.
Maintain tension in your core and keep your spine neutral.
Control the descent—don’t just drop the weight.

Repeat

Perform the desired number of reps with consistent form.
If you feel your torso leaning backward or your core collapsing, stop and reset.

Common Mistakes to Avoid

Mistake	Why It’s Problematic	How to Fix It
Leaning Back or Arching	Reduces shoulder engagement, stresses lower back	Engage core, focus on upright posture
Flared Elbows	Increases shoulder impingement risk	Keep elbows slightly forward and close
Using Leg Drive	Cheating the movement, losing core activation	Legs must stay flat; no assistance
Wrist Pain	Improper grip or wrist position	Use dumbbells/kettlebells or wrist wraps
Rounded Shoulders	Limits overhead range, causes strain	Work on thoracic mobility and posture

Tips for Success

Warm up thoroughly, focusing on thoracic spine mobility and shoulder activation drills before starting.
Use lighter weights initially to nail down form.
Incorporate core bracing techniques like the Valsalva maneuver for better stability , but breathe safely between reps.
Consider training near a mirror or with a coach to monitor form.
If hamstring tightness limits sitting upright, perform hamstring stretches and hip mobility drills regularly.

Variations to Get Started

Dumbbell Z-Press: Easier on wrists and allows unilateral work to fix imbalances.
Kettlebell Z-Press: Adds a stability challenge due to the offset center of gravity.
Partial Range Z-Press: Start pressing with elbows slightly below parallel and gradually increase range as mobility improves.

Video Resources for Visual Learning

Detailed video and cues
Greg Nuckols on the Z-Press — Strength coach explaining mechanics and benefits

Performing the Z-Press with proper form ensures you maximize shoulder gains while protecting your joints and spine. Take your time, focus on quality over quantity, and progress gradually.

Common Mistakes and How to Fix Them in the Z-Press

The Z-Press is a deceptively challenging movement. Because it demands strict posture, core stability, and shoulder mobility, many lifters run into common errors that limit effectiveness or increase injury risk. Understanding these pitfalls is essential to mastering the exercise.

Leaning Back or Overarching the Lower Back

Why it happens:
When the core isn’t strong enough to maintain an upright torso, or hip hamstring tightness limits sitting tall, lifters compensate by leaning backward, turning the press into a partial incline press.

Why it’s a problem:
Leaning reduces shoulder activation and increases stress on the lumbar spine, potentially leading to lower back pain or injury.

How to fix it:

Engage your core by bracing your abs as if preparing for a punch.
Stretch hamstrings regularly to improve the ability to sit upright.
Reduce the load until you can maintain a neutral spine throughout the press.
Use a wall or band behind your back as a tactile cue to keep the torso straight.

Flaring Elbows Out Too Wide

Why it happens:
Lifters flare their elbows due to poor shoulder mobility, wrist discomfort, or incorrect grip width.

Why it’s a problem:
Wide elbows increase shoulder impingement risk and decrease pressing efficiency.

How to fix it:

Use a grip slightly wider than shoulder-width, allowing elbows to stay just in front of your torso during the press.
Incorporate shoulder mobility exercises focusing on the rotator cuff and scapular control.
Try dumbbells or kettlebells which allow a more natural elbow path.

Using Leg Drive or Assisting with the Lower Body

Why it happens:
Standing or seated overhead presses often involve leg drive to boost the load, but in the Z-Press, legs are flat on the ground with no mechanical advantage.

Why it’s a problem:
Using leg drive defeats the purpose of the Z-Press, reducing core activation and making it easier to cheat the lift.

How to fix it:

Keep your legs straight and pressed firmly into the floor.
Focus on maintaining core tension and an upright torso.
Reduce weight to ensure you cannot use your legs for momentum.

Wrist Pain or Discomfort

Why it happens:
The barbell position during the Z-Press can strain the wrists, especially if mobility or technique is poor.

Why it’s a problem:
Wrist pain can limit training frequency and cause long-term joint issues.

How to fix it:

Use wrist wraps for extra support if needed.
Try dumbbells or kettlebells, which allow more natural wrist alignment.
Perform wrist mobility and strengthening exercises regularly.

Rounded Shoulders and Poor Thoracic Extension

Why it happens:
Weak upper back muscles and tight chest muscles cause the shoulders to round forward, limiting overhead range.

Why it’s a problem:
This posture reduces shoulder efficiency and increases risk of impingement.

How to fix it:

Perform thoracic spine mobility drills daily (e.g., foam rolling, thoracic extensions over a roller).
Strengthen scapular retractors like rhomboids and traps with rows and face pulls.
Cue yourself to “proud chest” posture during the lift.

Summary Table: Common Z-Press Mistakes and Solutions

Mistake	Problem	Fix Strategy
Leaning Back	Decreased shoulder activation; back strain	Core bracing, hamstring stretches, lighter load
Flaring Elbows	Shoulder impingement risk	Adjust grip, improve mobility, use dumbbells
Using Leg Drive	Loss of core activation	Keep legs flat, reduce weight
Wrist Pain	Limits training and causes discomfort	Use wraps, switch to dumbbells, wrist mobility
Rounded Shoulders	Poor overhead mechanics and injury risk	Thoracic mobility, scapular strengthening

Expert Advice

Strength coach Eric Cressey emphasizes that the Z-Press is “as much a mobility and stability test as it is a strength move.” He recommends prioritizing movement quality over heavy loading to ensure long-term gains and shoulder health .

By identifying and correcting these common errors, you can safely integrate the Z-Press into your training, maximizing shoulder development and minimizing injury risk.

How to Incorporate the Z-Press Into Your Training Routine for Maximum Results

The Z-Press is a powerful shoulder builder, but like any exercise, its benefits multiply when programmed correctly. To get the most out of the Z-Press, you need to consider training frequency, volume, progression, and how it fits with your other lifts.

1. Determine Your Training Goals

Before adding the Z-Press, clarify what you want to achieve:

Build shoulder muscle size (hypertrophy)
Increase overhead pressing strength
Improve core stability and posture
Enhance overall athleticism

Your programming will vary based on these priorities.

2. Ideal Frequency and Volume

For Strength:

Frequency: 2 times per week
Sets & Reps: 3-5 sets of 3-6 reps with heavier loads
Rest: 2-3 minutes between sets

For Hypertrophy:

Frequency: 1-3 times per week
Sets & Reps: 3-4 sets of 8-12 reps with moderate weight
Rest: 60-90 seconds between sets

For Mobility and Core Stability:

Frequency: 2-3 times per week
Sets & Reps: 2-3 sets of 10-15 reps with lighter loads or bodyweight pressing variations
Rest: 30-60 seconds

3. Positioning the Z-Press Within Your Workout

As a Primary Overhead Press Variation:
Use it early in the workout when you have the most energy to maximize strength and technique.
As an Accessory Movement:
After your main lifts (like bench press or standing overhead press) to add volume and target shoulder stability and hypertrophy.
As a Core Stability Drill:
Include it in warm-ups or cool-downs to improve posture and trunk control.

4. Progression Strategies

Increase Load Gradually:
Add small increments of weight weekly or bi-weekly to maintain progressive overload without sacrificing form.
Increase Volume:
Add an extra set or increase reps as your endurance improves.
Add Variations:
Introduce dumbbell or kettlebell Z-Presses to challenge stabilizers differently.
Improve Mobility:
Incorporate thoracic spine and shoulder mobility exercises alongside the Z-Press for better range and safer movement.

5. Sample Weekly Routine Including Z-Press

Day	Exercise Focus	Z-Press Role
Monday	Upper Body Strength	Z-Press (3×5 heavy sets)
Wednesday	Lower Body + Core Stability	Bodyweight or light Z-Press (3×10)
Friday	Hypertrophy Focus (Shoulders)	Z-Press (4×8 moderate sets)
Sunday	Mobility + Active Recovery	Z-Press variations + mobility drills

6. Pairing Z-Press with Complementary Exercises

To build balanced shoulders and reduce injury risk, combine the Z-Press with:

Pulling Movements: Pull-ups, rows, face pulls to balance pushing
Rotator Cuff Work: External rotations, band pull-aparts
Core Training: Planks, anti-rotation exercises (e.g., Pallof press)
Hip Mobility: Hip flexor and hamstring stretches to maintain upright posture

7. Tracking Progress

Keep a training log with:

Weights lifted
Reps and sets completed
Notes on form and mobility restrictions

Review regularly to adjust programming and ensure consistent improvement.

External Resources for Programming the Z-Press

— Deep dive into shoulder training principles.
— Articles and templates for overhead pressing routines.

In summary, the Z-Press is a versatile tool that fits well into strength, hypertrophy, and mobility training when programmed thoughtfully. By managing volume, progression, and technique, you’ll unlock its full shoulder-building potential.

Frequently Asked Questions About the Z-Press

1. What muscles does the Z-Press primarily work?

The Z-Press mainly targets the deltoid muscles, particularly the anterior (front) and medial (side) heads. It also engages the triceps, upper chest, and core muscles like the rectus abdominis and obliques for stability.

2. Is the Z-Press better than a standing overhead press?

The Z-Press is not necessarily “better,” but it offers unique benefits. Because you’re seated on the floor, it eliminates leg drive and forces greater core stability and postural control. This makes it a great complementary exercise to the standing overhead press.

3. Can beginners do the Z-Press?

Yes, beginners can perform the Z-Press, but should start with lighter weights or dumbbells to master technique and develop mobility. Working on thoracic spine and hamstring flexibility will also help maintain proper posture.

4. How often should I do the Z-Press?

Depending on your goals, 1-3 times per week is effective. For strength, 2 times a week with heavier weights is ideal, while hypertrophy and mobility can benefit from more frequent but lighter sessions.

5. What if I have limited shoulder or hip mobility?

Limited mobility can make the Z-Press challenging. Prioritize mobility drills for the shoulders and thoracic spine, and incorporate hamstring and hip flexor stretches. Using dumbbells or kettlebells can reduce strain and allow more natural wrist and elbow positions.

6. Should I use a barbell, dumbbells, or kettlebells for the Z-Press?

All are effective. Barbells allow heavier loading and consistent bar path. Dumbbells and kettlebells offer more freedom for wrist and elbow positioning, reducing discomfort and improving joint health, especially for those with mobility limitations.

7. How does the Z-Press improve core strength?

Because you sit without back support, your core muscles must work hard to maintain an upright posture during the press. This trains anti-extension and anti-rotation muscles, improving overall trunk stability.

Conclusion: Why the Z-Press Is the Shoulder Builder You’re Not Doing—And Should Start Today

The Z-Press is an underrated yet powerful exercise that combines shoulder strength, muscle growth, core stability, and mobility in one movement. By removing leg assistance and forcing an upright seated posture, it demands more from your deltoids and core than traditional overhead presses.

Whether you’re an athlete looking to improve overhead performance or someone wanting bigger, stronger, and healthier shoulders, the Z-Press is a must-add to your routine. It corrects common posture problems, builds functional strength transferable to many lifts, and challenges your body in a unique way.

Starting with proper technique and progressing thoughtfully will help you avoid common pitfalls like leaning back or flaring elbows. Incorporate the Z-Press 1-3 times per week, paired with complementary exercises and mobility work, for best results.

If you’re ready to take your shoulder training to the next level, why not start the Z-Press today? Your shoulders (and your posture) will thank you.