Big Z, also known as the world’s greatest Strongman, Zydrunas Savickas, is a 4 time World’s Strongest Man winner and holds over 300 trophies. His career as a Strongman spans over decades and during this time he came up with what is deemed one of the best overhead press movements, the Z press.

The Z press is an overhead push that is performed in a seated position on the floor. Unlike a standing press where your legs can be used to produce force and stability, the lower body has been removed in a Z press and so it requires more stability and strength in the core and upper body muscles. This makes it a more challenging exercise for most people.

It is a popular exercise for Powerlifters, Strongmen and Weightlifters who all require pushing strength, however it is also a useful movement for anyone that wants to build their upper body strength. Because of the seated position, your shoulders need to be extremely stable and your core strong to be able to lift the weight overhead without over-arching your spine and potentially causing injury, so it’s a good exercise to improve scapular stability. 

Big Z himself used the Z press as an accessory lift for the log press. When lifting a heavy, awkward object like a log overhead you need a lot of core and shoulder stability, both of which are required in a Z press. Whether you’re looking to improve your overhead press or build core stability, the Z press should be on your to-do-list.

How to Perform a Z Press

Removing your lower body makes this a more advanced overhead press, therefore you should begin with minimal weight until you’re confident with your technique and can increase the load.

If you’re using a Barbell, set it up at a seated shoulder height on a rack so that it can safely be lifted and returned. Starting with the foundations, you need to be sat up tall with your legs extended in front of you. Keep your legs straight, or if this causes your spine to round, bend at the knees, but keep digging your heels into the ground. Your spine should remain neutral and sit tall.

Hold onto the barbell at ear height. Retract your scapulars and engage the lat muscles so that you can use your upper back and shoulders for stability. You want to make sure that your elbows are under your wrists, and that the wrists are straight. As you push the weight overhead, brace your core to stop your ribcage from flaring out, then once at the top, lock your elbows out. If holding dumbbells or kettlebells, make sure the weights are directly overhead to keep your shoulders stable. Return to the start position.

Z Press Variations

Traditionally the Z press is performed with a barbell, however if you’re working out at home and don’t have access to one, you can use Dumbbells or Kettlebells instead. In fact, using equipment such as this actually has its own benefits. Unlike with a barbell, you can perform the Z press as a single sided movement, giving you the chance to work on any muscular imbalance. With a barbell, you will be prone to overusing your stronger side causing more imbalance.

A kettlebell’s centre of mass is not in the centre where you grip, requiring more shoulder and core stability when pressing than with a dumbbell or barbell. Some people also find using a kettlebell more comfortable on their wrists.

Whether you’re training for a Strongman event, or simply want to build upper body strength you need good shoulder stability. Incorporating the Z press into your workouts is a sure-fire way to do this and give your upper body long lasting health.

Written by guest author Eryn Barber.

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Tags: Equipment > Bars & Weight Plates ; Exercise Type > Strength