Z Press

How to do it

1. Setup

   Set the shoulder blades down and back, stack wrists over elbows and create full-body tension.

2. Execution

   Lower under control until the target muscles are lengthened, then press through a stable path without bouncing.

3. Avoid

   Avoid flared elbows, shrugged shoulders and losing contact with your base.

4. Overload

   When you complete every prescribed set at the top of the rep range with clean form, increase the load by 2.5–5% next session.