Which muscles does the z press work?

The z press mainly works your shoulders. It also involves your triceps and abs.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the z press in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Z Press: how to do it and muscles worked

The z press mainly works your shoulders, with help from your triceps and abs. You need a barbell.

Muscles worked

Main

Shoulders

Helping

How to do the z press

1
Sit on the floor with legs straight out in front of you and a barbell resting at your upper chest, in a rack or on pins. Hold it just outside your shoulders and sit tall.
2
Press the bar straight overhead until your arms lock out, moving your head slightly back to clear it. Keep your legs on the floor and your core tight.
3
Lower the bar back to your upper chest slowly under control. Breathe in at the bottom and out as you press.

Form tip: Use a light weight because there is no leg drive or back support; if you lean back or your lower back rounds, drop the weight.

Common questions

Which muscles does the z press work?: The z press mainly works your shoulders. It also involves your triceps and abs.
What equipment do I need for the z press?: You need a barbell.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the z press in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More shoulders exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.