Z-Press
4k
Tracked This Week
Last 8 Weeks
Keep your back straight and stable. Squeeze your abdominal muscles. Squeeze your shoulder blades together. Lift the dumbbell in a straight trajectory Do not shrug your shoulders. Focus on the muscle contraction. Focus on a proper technique, rather than heavier weight.
Muscle Map
Muscles Worked
Shoulders
Side Delts
Triceps
Traps
Abs
Obliques
Lower Back
Instructions
Tips
- Keep your back straight and stable.
- Squeeze your abdominal muscles.
- Squeeze your shoulder blades together.
- Lift the dumbbell in a straight trajectory
- Do not shrug your shoulders.
- Focus on the muscle contraction.
- Focus on a proper technique, rather than heavier weight.
Breathing
- Breathe in going down, breathe out going up.
Get your personal plan from Fitify
Follow guided workouts tailored to your body and goals, whether you train at the gym or at home.
Related Exercises
Dumbbell Thrusters
Targets: Quads, Shoulders, Side Delts
Waiter's Walk
Targets: Side Delts, Obliques, Forearms (Front)
Overhead Press
Targets: Triceps, Shoulders, Side Delts
One Arm Hang Clean
Targets: Shoulders, Glutes, Hamstrings
Turkish Press
Targets: Shoulders, Side Delts, Obliques
Neutral Shoulder Press
Targets: Shoulders, Side Delts, Triceps
© 2026 Fitify Workouts s.r.o.