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Shoulders · Barbell
Barbell Z Press
Barbell Z Press is an intermediate compound strength exercise that works the delts (shoulders), with the upper back, triceps and core assisting. It needs a barbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Shoulders · Anterior Deltoids
Secondary muscles
- Upper Back · Trapezius
- Triceps · Triceps Brachii
- Core · Rectus Abdominis
How to do Barbell Z Press
- Sit on the floor with your legs extended and your feet slightly apart. Hold the barbell at shoulder height using an overhand grip (palms facing forward), slightly wider than shoulder-width apart.
- Keep your back straight, engage your core, and ensure your chest is upright.
- Press the barbell overhead by extending your arms fully, keeping your head neutral and looking forward.
- Slowly lower the barbell back to shoulder height. Repeat the movement for the desired repetitions.
Form tips
- Engage your core to stabilize your torso and maintain an upright posture.
- Use a controlled motion to lift and lower the barbell to maximize shoulder engagement.
- Breathe steadily, exhaling as you press the bar up and inhaling as you lower it back down.
Barbell Z Press alternatives
More delts exercises
Barbell Z Press FAQ
What muscles does Barbell Z Press work?
Barbell Z Press mainly works the delts in the shoulders (Anterior Deltoids). The upper back, triceps and core work as secondary muscles.
What equipment do you need for Barbell Z Press?
You need a barbell.
How many sets and reps of Barbell Z Press should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Z Press good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.
How many calories does Barbell Z Press burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Barbell Z Press?
Other exercises for the delts include Military Press Bodyweight, Arnold Press Dumbbell, Dumbbell Scott Press and Kettlebell Seesaw Press.
For developers
Use Barbell Z Press in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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