The Overhead Press Mistake: DO THIS TOO!
Build Big Shoulders with the Z Press
If you want to build big shoulders, the overhead press is a go-to exercise. However, solely relying on the standing version of this popular shoulder-building exercise might be a big mistake. Introducing the Z Press – a seated variation of the overhead press that brings three significant benefits to your shoulder training.
1. Develop Trunk and Core Stability
One of the key advantages of the Z Press is that it helps you develop trunk and core stability by eliminating the legs’ involvement in the exercise. This exclusion forces you to focus on creating rigidity in your torso, which is essential for handling heavier weights. By removing the leg drive, you learn to engage your core and maintain a stable position throughout the movement, which translates to increased strength and better overall performance.
2. Strengthen the Shoulders
Without the assistance of the legs in generating force, the Z Press places more emphasis on the upper body, specifically the shoulders. This seated variation forces your shoulders to work harder, leading to increased strength gains. As a result, you’ll develop more robust and resilient shoulder muscles, contributing to a well-rounded upper body physique.
3. Enhance Shoulder Mobility
A rounded thoracic spine can significantly hinder your ability to perform a proper overhead press. Through the Z Press, you gain a better appreciation for the importance of thoracic extension in executing shoulder movements. By sitting upright, you’re able to focus on maintaining proper posture and maximizing shoulder mobility. This increased range of motion allows you to achieve a full range of elevation, leading to improved shoulder strength and flexibility.
Combining these three benefits of the Z Press brings about not only increased strength in this seated variation but also noticeable gains when you return to the standard overhead press on your feet. The stability and core engagement developed in the Z Press will transfer to your standing overhead press, resulting in enhanced performance and shoulder development.
So, why not give the Z Press a try? Discover just how effective this variation of the overhead press can be for building bigger, stronger shoulders. Embrace the challenge, and reap the rewards of improved trunk stability, increased shoulder strength, and enhanced shoulder mobility.
Remember to always prioritize proper form and listen to your body to avoid injury. If you’re new to this exercise or have any concerns, consult with a qualified fitness professional.
Take your shoulder training to the next level and experience the benefits of the Z Press. Elevate your fitness journey, challenge your muscles in new ways, and enjoy the satisfaction of watching your shoulders grow stronger, rounder, and more defined.
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Remember, building big, powerful shoulders takes time and consistent effort. Stick to a well-rounded workout routine and fuel your body with a balanced diet to optimize your progress.
Let’s smash those shoulder goals and elevate our fitness game together!
Stay motivated, stay committed, and stay strong!
#shorts #gym #fitness #shoulderworkout #athleanx
8 comments
So… Wheres the mistake?
But in your push routine, you recommend standing dumbbell press…?
And about barbell?
Zpress with no back support sitting on the floor in a squat rack is dang hard but wouldn’t have it any other way .
I’m gonna do this
Been doing seated barbell OHP without back support in a power rack. I just straddle a bench. Feels great for core and mid-back/thoracic like you said. And obviously its a great boulder shoulder builder.
You need a massive compilation of shorts like this in one big 1 hour video. Segments to different muscle group in the most commonly known ares. That would be a 1 hour video I would have the eyes of a hawk for with corrections and tips & tricks
Sup