Barbell Z Press
Sit on the floor with legs extended and press overhead without back or leg assistance for strict strength.
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Demo video from YouTube, played in its own player.
- Muscles worked
- Front delts, Side delts, Triceps
- Equipment
- Barbell
- Movement
- Push
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Alternatives
Other exercises for the front delts, for when the barbell is taken or you want a change.
Questions
- What muscles does the Barbell Z Press work?
- The Barbell Z Press mainly works the front delts, side delts and triceps.
- What equipment do you need for the Barbell Z Press?
- A barbell.
- How many sets and reps of the Barbell Z Press?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Barbell Z Press?
- Arm Circles, Band Front Raise, Band Overhead Press and Band Shoulder Dislocates work the same main muscle.
Program it for your clients
Coaches add the Barbell Z Press to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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