Sit down on the floor with your legs extended in front of you.
Position a barbell in front of you, and using a proper deadlift motion, bring it to your knees.
Clean the barbell up to your shoulders, or have a spotter help place it at the starting position.
With your torso upright and core braced, press the barbell overhead until your arms are fully extended.
Keep your feet pressed against the ground and avoid using your legs for momentum.
Lower the barbell back down to the front rack position on your shoulders with control.
Repeat the press for the desired number of reps.
Ensure proper form is maintained throughout the exercise to avoid injury and maximize the effectiveness of the movement. Since the Z Press is a seated variation of the overhead press, it requires and develops shoulder stability and core strength because it eliminates the use of the lower body to drive the weight up.
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