Z Press
The Z Press primarily works the Anterior Deltoid, Lateral Deltoid, Triceps (Long Head), with secondary activation of the Triceps (Lateral Head), Triceps (Medial Head) and stabilizer support from the Rectus Abdominis, Transverse Abdominis, Trapezius (Upper). It is a dumbbell compound exercise at advanced difficulty.
Seated dumbbell press with legs extended and back against wall increasing core demand.
| Equipment | Dumbbell |
|---|---|
| Difficulty | Advanced |
| Type | Compound |
| Movement | Vertical Push |
| Force | Push |
| Laterality | Bilateral |
| Primary | Anterior Deltoid, Lateral Deltoid, Triceps (Long Head) |
| Secondary | Triceps (Lateral Head), Triceps (Medial Head) |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Anterior Deltoid (shoulders)
- Primary Muscle Lateral Deltoid (shoulders)
- Primary Muscle Triceps (Long Head) (triceps)
Secondary Muscles
- Secondary Muscle Triceps (Lateral Head) (triceps)
- Secondary Muscle Triceps (Medial Head) (triceps)
Stabilizer Muscles
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Transverse Abdominis (core)
- Stabilizer Muscle Trapezius (Upper) (back)
Instructions
- Preparation: Stand or sit with upright posture. Grasp dumbbells with firm grip. Execution: Press weight overhead until arms are fully extended. Lower weight back to shoulder level under control. Repeat. Comments: This is an advanced exercise. Ensure proper form before adding load.
Alternative Exercises
Get this data via the REST API or MCP Server.