Exercise of the Month: Z Press

The Z Press takes the spotlight this month because it builds one of the most valuable (and often underdeveloped) qualities in strength training: strict overhead pressing strength.

Unlike a traditional shoulder press, the Z Press removes any help from your legs or lower body. Sitting on the floor forces your upper body and core to do all the work, making it incredibly effective for developing shoulder strength, stability, and control. It targets the deltoids, triceps, and upper back, while also challenging your core and posture in a big way.

It’s also a great test of mobility and technique. If you struggle to sit upright or press in a straight line, the Z Press will quickly highlight areas to improve helping you build better movement patterns that carry over into other lifts.

Simple in setup, but far from easy, the Z Press is a powerful addition to any routine.

How to Do a Z Press

1. Sit on the floor with your legs extended straight in front of you.
2. Hold a barbell or dumbbells at shoulder height.
3. Sit tall with your chest up and core braced.
4. Press the weight directly overhead without leaning back.
5. Lower under control and repeat.

Coaching tip: keep your ribs down and avoid arching your lower back—think tall posture and a straight press path.

Simple. Challenging. Effective.
That’s why the Z Press is our Exercise of the Month.