Barbell Z Press

1. Set a barbell in a rack at roughly shoulder height for a seated lifter, or clean a light bar into position.
2. Sit on the floor with your legs extended straight in front of you, feet about hip width apart.
3. Grip the bar just outside shoulder width and hold it at collarbone level, elbows slightly in front of the bar.
4. Sit as tall as possible, bracing your core hard and keeping your chest proud.
5. Press the bar straight overhead, pulling your head slightly back to let the bar pass your face.
6. Lock out with the bar stacked over your shoulders and hips, biceps beside your ears.
7. Lower the bar back to collarbone level under control and repeat for 5 to 8 reps.

Common Mistakes

• Leaning back to press: Without a bench behind you, arching the torso turns the lift into an unsupported incline press and loads the lower back. Stay vertical or end the set.
• Starting too heavy: The Z press typically runs 20 to 30 percent lighter than a standing press. Ego loading collapses the position immediately.
• Rounding the upper back: A slumped chest at the bottom kills pressing power. Sit tall as if a string is pulling the crown of your head up.
• Bending the knees: Letting the knees rise reintroduces the stability the exercise is designed to remove. Keep the legs flat and locked out.