Z Press with dumbbells
The Z press with dumbbells, like the shoulder press or the Arnold press, primarily strengthens the shoulder muscles. You sit flat on the floor and press the dumbbells overhead while keeping your core and abdominal muscles engaged for a stable posture. This exercise also enhances shoulder stability and mobility.
Necessary equipment
Z Press with dumbbells - the correct execution
- Start in long seat
- Hold the dumbbells above your shoulders with bent arms
- Your fingers point continuously forward
- Stretch your arms maximally above your head
- Make sure that your spine remains straight throughout the exercise
- Work in the greatest possible range of motion
- Keep active tension in the torso throughout
- The training weight for this exercise is the weight of a single dumbbell. Therefore, train with two dumbbells that weigh the indicated weight.
The exercise Z Press is intended to be used as a hypertrophy exercise.
Which muscles are trained by Z Press?
Primary trained muscles for Z Press
Side Delts - The lateral part of the deltoid muscle, also known as the lateral shoulder, is located on the outside of the shoulder. It is the main muscle responsible for lifting the arm sideways. The lateral shoulder is particularly active when the arm is extended away from the body, such as during lateral raises or lifting objects to the side. It plays a key role in arm abduction and shoulder stabilization.
Secondary trained muscles for Z Press
Triceps - The triceps brachii muscle is located at the back of your upper arm. It extends your arm at the elbow and also helps move the arm backward.
Front Delts - The front part of the deltoid muscle, also known as the anterior shoulder, is located at the front of the shoulder. It is primarily involved in the forward movement of the arm, such as lifting the arm forward. It also assists in the internal rotation of the arm. This muscle is engaged in activities that involve lifting objects in front of the body or pushing forward.
Calisthenics training, developed by sports scientists and optimized by smart algorithms, for your best workout.
Over 1000 five-star reviews on App Store and Google Play.
Alternative variants of Z Press with dumbbells:
Z Press with a barbell
Compared to the Z press with dumbbells, the Z press with a barbell allows for more weight to be moved, as the stability requirements are slightly reduced. This variation is particularly suited for targeted strength gains in the shoulders while still promoting core stability.
Necessary equipment
Z Press with a barbell - the correct execution
- Start in long seat
- Hold the barbell with bent arms in front of your chest
- Stretch your arms maximally above your head
- Make sure your spine remains straight throughout the exercise
- Work in the greatest possible range of motion
- Keep active tension in the torso throughout
- The training weight for this exercise is the sum of the barbell's own weight and the additional weight plates
Similar exercises to Z Press
Shoulder Press with a barbell
Dumbbell shoulder press offers more freedom of movement and promotes stability, as each side of the body works independently. Compared to the barbell version, it requires more coordination but allows for a more customized range of motion.
Elevated Pike Pushups
Elevated Pike Push-Ups increase the load on the shoulders and triceps by positioning the feet on a raised surface. This variation enhances shoulder dominance compared to regular Pike Push-Ups, as the steeper angle to the ground shifts more body weight onto the arms. The exercise simulates the movement pattern of the Handstand Push-Up and serves as an excellent progression towards it.
Pike Push Ups
Pike pushups, also known as "shoulder push-ups" or "pike press," are an excellent calisthenics exercise for strengthening the shoulders and triceps. This exercise mimics the movement of a handstand push-up, making it ideal for those looking to build shoulder strength without using weights.
Popular weighted alternatives include shoulder presses and Arnold presses.
This could also be interesting
Calisthenics Body Transformation – How to Build a Strong, Lean, and Athletic Physique
Transform your body with Calisthenics! Build muscle, burn fat & achieve a shredded physique with bodyweight training. See real before & after results!
Complete Calisthenics Skills List – 40+ Exercises from Beginner to Pro
Which calisthenics skills should you learn first? And which ones will really help you progress? In this article, you’ll find a complete list of over 40 exercises – from the very basics to the toughest moves for professionals. Each exercise comes with instructions, so you can immediately integrate them into your training.
The Best Fitness Apps in 2025: Our Top 10 Recommendations
Don’t miss the best fitness apps of 2025: surprising favorites, free options, and perfect tools for your workouts. Find the ideal app today!