What equipment do you need for the dumbbell z press?

You need dumbbell to do the dumbbell z press.

What is a good dumbbell z press?

For men, a good dumbbell z press is about a 77.5 lb estimated one-rep max, the Gold (intermediate) standard in Kovo. Beginners start near 32.5 lb and elite lifters pass 132.5 lb. For women, the standards run from about 15 lb to 67.5 lb. The tier table above lists every rank from Bronze to Champion.

Shoulders · Dumbbell

Dumbbell Z Press

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

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

Find more:Shoulders exercises Dumbbell 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.

1Sit with your legs extended and press the dumbbells overhead, feeling your shoulders and triceps work hard without help from your lower body
2Keep your torso upright and abs tight so you feel your core stabilising the movement
3Lock out at the top with your biceps by your ears and feel the burn in your delts

Common mistakes

Don't lean back or flare your ribs; maintain a neutral spine
Avoid letting the dumbbells drift forward or your elbows flare out wide
Don't shrug your shoulders toward your ears; keep them down and away from your neck

Muscles worked

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