Dumbbell Z Press
Description
The dumbbell Z-press is an overhead press performed seated on the floor with legs extended straight in front of you. The floor-seated position eliminates all leg drive and demands significant hip flexor and core strength. It is one of the most strict overhead pressing variations.
Muscle Group
Equipment Required
Dumbbell Z Press Instructions
- Sit on the floor with legs extended straight in front. Heels down.
- Hold a dumbbell in each hand at shoulder height, palms facing forward or neutral.
- Sit as upright as possible. Brace your core hard.
- Press both dumbbells overhead to lockout.
- Lock out with arms fully extended.
- Lower the dumbbells back to shoulder height under control.
- No leg drive possible — pure shoulder pressing with full core demand.
- Use lighter weight than standing press. Aim for 8 to 10 reps.
Dumbbell Z Press Form & Visual
Dumbbell Z Press Benefits
- Eliminates all leg drive for strict pressing
- Builds hip flexor and core strength
- Exposes shoulder mobility limitations
- Reveals true pressing strength
- Named after Olympic weightlifter Zydrunas Savickas
- Demanding overhead variation
Dumbbell Z Press Muscles Worked
- Anterior deltoid
- Lateral deltoid
- Triceps brachii
- Core (heavy stabilizer)
- Hip flexors
- Trapezius
Dumbbell Z Press Variations & Alternatives
- DB Seated Shoulder Press
- DB Standing Overhead Press
- KB Seated Press
- Barbell Z-Press
- Single-Arm DB Z-Press
