Warm Up
Barbell complex warm up #1
Deadlift
Hang power clean
Front squat
Press
Thruster
WOD
12x
30:30
Thrusters
SDHP
Video DB z- press
Written by Mike Dewar
Last updated on December 2nd, 2020
Benefits of the Z Press
Below are four benefits of the z press. It is important to note that depending on the variation selected (see below), some of the below benefits may be more drastic than using another variation.
Increased Upper Body Strength and Size
Press more weight more often, and any pressing variation will improve your pressing strength. However, the Z press takes your legs out of the equation, so your shoulders are doing almost all of the work. You’ll also better isolate your deltoids, which can help pack on mass to the area.
Improved Scapular Stability
Pressing any implement from a seated position is going to create an extra layer of instability. As a result, your scapula, which helps stabilize the shoulder, will have to work harder. More stable scaps, however, will carry over to any other press you perform.
More Core Strength and Control
The core is a foundational muscle group that allows the lifter to press the weight. A strong core bridges your upper and lower body and helps you stabilize. When doing the Z press, the lifter cannot use any additional force and stability from the legs and hips. It’s also harder to compensate for weakness with poor form, which isn’t good but something that does happen. The Z press removes all aids from your overhead press, which will only make you stronger and better able to control the weight you’re moving.
Better Overhead Pressing Performance
The Z press leaves very little margin for error when taking a load from the chest to the overhead position. By performing Z presses, the lifter cannot excessively lean backward, fall forward onto toes, or use any leg and hip dip to help gain momentum.
This will force the lifter to use upper back and upper trap strength to take the barbell in the exact plane it needs to travel. It is important to note that this is extremely challenging. Be sure to continually practice the press, maintaining smooth and full control at the tip of the lift, and stay as upright as possible.
Muscles Worked by the Z Press
The Z Press targets many muscles within the upper body and core. By forcing the lifter to be seated in an upright position, without using the legs for added stability and base of support, you force your upper body muscles to work far harder. Therefore, the below muscle groups are highly targeted throughout Z Presses and the below variations.
Shoulders (Deltoids)
The shoulders, primarily the anterior (front) head of the deltoid, are responsible for most of the force to press the loads overhead. While the triceps and upper pec do assist in this movement, the shoulders are the prime mover.
Scapular Stabilizers
The scapular stabilizers and muscles that help to promote thoracic extension are called upon to support the integrity of the spine while Z pressing, as well as help stabilize the weight as it is held overhead.
Latissimus Dorsi
The lat muscles are used isometrically to help maintain an upright posture and the stability necessary to press and support loads overhead. Additionally, they help aid in lowering the load back down to the body.
Obliques and Abdominals
The obliques and rectus abdominis work to anteriorly compress the rib cage during all phases of the Z press. This is key to help stabilize the spine and promote core stability for nearly every movement overhead (as well as most types of squats and pulls).
Erectors Spinae (Lower Back)
The erector spinae contracts to maintain the lower back’s rigidity during the pressing and overhead aspect of this movement.
Who Should Do the Z Press
This movement is great for building shoulder and core strength, packing on shoulder mass, and improving the hips’ mobility and strength. Below, we’ve included three types of athletes who can benefit from the Z Press for specific reasons.
Strength and Power Athletes
Strength athletes like powerlifters, strongman competitors, and weightlifters can all benefit by performing the Z Press. All of these athletes can gain shoulder/core strength and hypertrophy with the Z Press, which is key for success in each of their respective sports. Here’s more specific information for how the Z press can help certain strength athletes.
Powerlifters: Great for improving hip mobility, which can be an issue for many athletes during heavy squats.
Strongmen and Strongwomen: Awesome variation to train the shoulders/core without causing an accumulation of fatigue in a program that is probably already heavy with log, strict, and other big pressing variations.
Weightlifters: Fantastic movement for improving hip mobility/strength and increasing the ability to maintain an upright torso with a strong core, which is a fundamental aspect of the snatch and clean and jerk.
Functional Fitness Athletes
Functional Fitness athletes, such as CrossFitters, are often faced with multifaceted workouts. The Z press is a multifaceted exercise that can tick many boxes often needed in these workouts. The Z Press improves strength and hypertrophy in the upper body. Still, it’s also great to use for improving muscular endurance capacity, which is a vital characteristic of successful functional fitness athletes.
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Warm Up
Combo Activation #10
7x
Inchworm walkout + scorpion stretch + spider lunge T frame (rotation away from body and reach for sky) + pike fold (return to neutral inchworm) + squat hold
WOD
Complete the following:
5 minute run
50 pull ups/ 75 band rows
4 minute run
40 pull ups/ 65 band rows
3 minute run
30 pull ups/ 55 band rows
2 minute run
20 pull ups/ 45 band rows
Taken from: Medically reviewed by Saurabh Sethi, M.D., MPH — Written by Markus MacGill
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