What equipment do you need for the barbell z press?

You need barbell to do the barbell z press.

What is a good barbell z press?

For men, a good barbell z press is about a 152.5 lb estimated one-rep max, the Gold (intermediate) standard in Kovo. Beginners start near 72.5 lb and elite lifters pass 247.5 lb. For women, the standards run from about 32.5 lb to 142.5 lb. The tier table above lists every rank from Bronze to Champion.

Shoulders · Barbell

Barbell Z Press

How to do the barbell z press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Equipment: Barbell
Difficulty: Beginner
Logged as: Weighted reps
Movement: Vertical Press
Mechanic: Compound

Find more:Shoulders exercises Barbell exercises

How to do it

Hold the weight at shoulder level with your elbows under your wrists. Brace your core and press the weight overhead until your arms are fully extended. Lower the weight back to your shoulders in a controlled manner.

1Feel your shoulders and core pressing the weight overhead while seated on the floor
2Keep your legs straight and chest up to engage your core
3Drive the weight straight up and lock out your elbows

Common mistakes

Avoid leaning back or rounding your lower back
Don't let the weight drift forward; press straight overhead
Avoid shrugging your shoulders; keep them depressed

Muscles worked

The barbell z press mainly works the front delts, triceps, upper abs, and side delts, with the forearms, upper chest, upper traps, and lower abs assisting.