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Barbell Z Press
Seated overhead press on the floor that targets shoulders and triceps to build upper body strength and core stability; requires strict form without leg drive or back support.
About Exercise
Equipment
Barbell, Squat Rack
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Shoulders, Triceps
Secondary Muscles
Traps, Lower Back
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Anterior Delts, Medial Delts
Triceps
9/10Long Head, Lateral Head, Medial Head
Abs
7/10Rectus Abdominis, Transverse Abdominis
Chest
6/10Upper Chest
Traps
5/10Upper Traps, Mid Traps
Lower Back
5/10Erector Spinae
Programming
Typical Rep Range
4-10 reps
Rest Between Sets
120-180 seconds
How to Perform
Sit on the floor inside a power rack with legs extended straight out, heels down. Unrack the barbell from shoulder height to front rack position on your upper chest with elbows forward.
- Brace your core and press the barbell straight overhead in a vertical path.
- Move your head back slightly as the bar passes your face, then forward to align under the bar.
- Fully extend your elbows at the top with bar over shoulders, hips, and feet.
- Squeeze your shoulders and maintain upright torso.
- Lower the barbell slowly back to front rack position with control.
- Keep legs extended and heels grounded throughout.
Coaching Tips
Form Cues
- Stay upright, no leaning
- Elbows under bar
- Core tight always
- Head pokes through window
- Heels press into floor
Breathing
Inhale deeply to brace your core before pressing; exhale as you drive the bar overhead and lock out.
Tempo
2-1-1
Range of Motion
Start from front rack on upper chest with elbows under bar; press to full elbow extension with bar directly overhead, aligned over mid-foot.
Safety
Safety Notes
- Use power rack safeties set just below lockout
- Start with light weight to master form
- Avoid if acute shoulder pain or poor hip mobility
- Consult professional for pre-existing back issues
Spotting
Use rack safeties; spotter assists with unracking if needed, but rack preferred for safety.
Common Mistakes
- Leaning back to compensate
- Flaring elbows wide
- Arching lower back
- Using leg momentum
- Dropping head forward too soon
When to Avoid
- Shoulder impingement
- Acute lower back pain
- Hip or hamstring tightness without modifications
Flexibility Needed
- Hip flexion for upright torso
- Hamstring flexibility to sit flat
- Shoulder flexion to 180 degrees
Build Up First
- Proficiency in standing overhead press
- Core bracing competency
- Scapular stability control
Also known as
Z Press, Seated Floor Press, Floor Overhead Press
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