Video Coming Soon
We're working on adding video demonstrations for this exercise.
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
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Barbell Zercher Hold
Barbell, Squat Rack
Abs
Barbell JM Press
Barbell, Flat Bench
Triceps
Barbell Zercher Carry
Barbell, Squat Rack
Abs
Barbell Pin Press
Barbell, Squat Rack
Triceps
Barbell Push Press
Barbell
Shoulders
Barbell Floor Press
Barbell, Plates
Triceps
Barbell Military Press
Barbell, Squat Rack
Shoulders
Barbell Bradford Press
Barbell, Squat Rack
Shoulders
Barbell Overhead Press
Barbell, Squat Rack
Shoulders
Barbell Snatch-Grip Press
Barbell, Squat Rack
Shoulders
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
