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vertical push
Z Press
Search GoogleZ Press is a advanced vertical push exercise using barbell. It primarily trains shoulders. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- shoulders
- Secondary
- triceps, core
- Equipment
- barbell
- Mechanic
- compound
Setup
- — Prepare the barbell and clear the movement area.
- — Set your stance, grip, and starting position before beginning z press.
- — Begin with a light load and increase it only while every repetition stays controlled.
Execution
- — Sit tall with legs extended and press without leaning backward.
- — Reverse the movement smoothly and reset your position before the next repetition.
Breathing & coaching
- — Inhale during the easier or lowering phase.
- — Exhale through the working phase of the vertical push.
- — Sit tall with legs extended and press without leaning backward.
- — Keep pressure and tempo even from side to side.
Progressions
- — Loaded or slower-tempo z press
Regressions
- — Supported or reduced-range z press