Barbell Z Press

Category

Shoulders

Difficulty

Intermediate

Equipment

Barbell

Primary muscles

Anterior Deltoids

Secondary muscles

Trapezius, Triceps Brachii, Rectus Abdominis

How to do it

1. Sit on the floor with your legs extended and your feet slightly apart. Hold the barbell at shoulder height using an overhand grip (palms facing forward), slightly wider than shoulder-width apart.
2. Keep your back straight, engage your core, and ensure your chest is upright.
3. Press the barbell overhead by extending your arms fully, keeping your head neutral and looking forward.
4. Slowly lower the barbell back to shoulder height. Repeat the movement for the desired repetitions.

Form tips

• Engage your core to stabilize your torso and maintain an upright posture.
• Use a controlled motion to lift and lower the barbell to maximize shoulder engagement.
• Breathe steadily, exhaling as you press the bar up and inhaling as you lower it back down.