Upper body exercise
Seated Z Press
Upper bodyBodyweight0:49 demo
An overhead press seated on the floor with no back support, building shoulder strength and trunk stability.
How to perform it
Sit tall on the floor with your legs extended.
Bring the dumbbells to your shoulders.
Press overhead with your arms beside your ears.
Lower under control and repeat.
Coaching cues
- Sit tall throughout
- Press up, not forward
- Keep the core engaged
- Use a neutral or wide grip
Make it easier
Sit with legs crossed or on a low box.
Make it harder
Use heavier dumbbells or press one arm at a time.
What it trains
ShouldersCore stabilityOverhead mobilityTriceps
Programming
6–10 reps, 2–3 sets.
General educational content, not individualized medical care. Use pain-free ranges and seek qualified guidance for injury, health, pregnancy or recovery concerns.
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