Big Z Press, Zydrunas Press, Savickas Press
Seated on Bench, One Arm Z Press, Dumbbell Z Press
Military Press, Push Press, Bradford Press
Instructions with Pictures
1. Starting Position
2. Concentric Movement
4. Eccentric Movement
Common Barbell Z-Press Errors to Avoid
Bouncing off the Safety Pins
Return the bar to the safeties and be sure the bar as completely settled before moving on to the next rep.
Extending the back
Actively brace the core by forcing the hips into a posterior pelvic tilt. This will ensure the shoulder and its mobility is doing the brunt of the work. It will also limit unnecessary extension.
Pressing Away from the Body/Pressing in Front of the Body
Be sure to flare the elbows hard once the bar passes the head. Also protract the head forward at this point to keep the bar over the shoulder capsules.
Soft Lock Out/Incomplete Extension
At the lock out, try to imagine “pulling the bar in half.” This will set the shoulder further back and down in the capsule and create a more stable lockout.
Barbell Z-Press Tips
- Think SPEED. The bar is starting from a dead stop. You must generate as much force as you can in as short a time as possible.
- Actively squeeze the bar as tight as you can throughout the lift and imagine trying to “pull the bar in half” at the lockout.
- Keep the core actively braced and tilt the hips under your torso the keep trunk hyperextension to a minimum.
- Don't forget to flare the elbows and protract the head once the bar clears your body on the concentric phase. Similarly, tuck the elbows and retract the head during the eccentric phase.
Is the Barbell Z-Press Right for You?
The Barbell Z Press is a brutally humbling exercise. Even very strong, experienced pressers will struggle. Make sure you have excellent core stability, shoulder mobility, and hamstring flexibility before attempting this lift.