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Dumbbell Z Press
Seated floor overhead press with dumbbells targeting shoulders and triceps to build upper body strength and core stability; commonly scaled by lighter weights or unilateral variations.
About Exercise
Equipment
Dumbbells
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Shoulders, Triceps
Secondary Muscles
Abs, Chest, Traps, Lats
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Anterior Delts, Medial Delts
Triceps
8/10Lateral Head, Medial Head
Abs
5/10Rectus Abdominis
Chest
4/10Upper Chest
Traps
4/10Upper Traps
Lats
3/10Programming
Typical Rep Range
6-12 reps
Rest Between Sets
90-120 seconds
How to Perform
Sit on the floor with legs extended straight ahead hip-width apart and back straight. Hold dumbbells at shoulder height with elbows bent and forward.
- Brace core and maintain upright torso.
- Press dumbbells overhead by extending arms fully.
- Lock out arms with dumbbells above shoulders.
- Lower dumbbells controlled to shoulder height.
- Repeat while keeping legs straight and core tight.
Coaching Tips
Form Cues
- Keep torso vertical
- Elbows under wrists
- Press straight up
- Core tight
- No back arch
Breathing
Inhale during lowering phase; exhale as you press overhead while bracing core.
Tempo
3-1-1
Range of Motion
Lower until elbows bend 90 degrees at shoulders; extend arms fully overhead with head slightly through arms.
Safety
Safety Notes
- Avoid if shoulder impingement or lower back issues
- Start light to master form
- Ensure hamstring flexibility
- Stop if pain occurs
Spotting
Spot from behind to assist lowering if needed; use light weights initially.
Common Mistakes
- Leaning back
- Flared elbows
- Loose core
- Shrugging shoulders
- Using momentum
When to Avoid
- Shoulder impingement
- Lower back pain
- Hamstring tightness
Flexibility Needed
- Shoulder flexion to 180 degrees
- Hamstring flexibility for upright posture
Build Up First
- Proficiency in overhead presses
- Core stability competency
Also known as
Z Press Dumbbells, Seated Dumbbell Overhead Press, Floor Dumbbell Press
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