Join the BarBend Newsletter for everything you need to get stronger. Standing barbell vs. standing dumbbell - muscle activation was 39% greater for the standing barbell press. My posture wasn’t always as good as it is today and although it still isn’t perfect, there is definitely a very noticeable improvement in my posture. I have NEVER felt my upper back working so hard during ANY form of vertical or horizontal presses. A sample workout would be doing 3 sets x 10 reps using 70% of your standing overhead press weight. The overhead press can be done with a wide array of equipment (like the Z Press), however some of the most popular forms include the barbell, dumbbell, and kettlebell overhead press. Z Press vs Overhead Press. This means that the Z Press allows you to get a better training effect in with less weight which is good and it goes to show that you don’t need to overload all of the time on every movement. Its funny because even though I have tried out a lot of pressing exercises, I still wasn’t getting the results that I was looking for. The fact that the Z Press forces you to keep your whole body tight while hitting your upper back in an isometric fashion forces you to stay upright because if you lean back then the set will pretty much be done. Check out these articles and learn how you can maximize joint health and muscle recovery after tough training sessions. The bad thing about benching a lot is that tight pecs can literally screw up your posture if you don’t stretch. 8.EASY ON THE LOWER BACK IF YOU PRESS OFF OF PINS. 10 Exercises for Healthier, Stronger Scapulae, 7 Bodybuilders to Watch At the 2020 Olympia 212 Pound Showdown, Powerlifter Heather Connor Deadlifts 192.5kg (424 Pounds) At Bodyweight of 44.5kg (99 Pounds), Powerlifter Julius Maddox Bench Presses 525 Pounds for 50 Total Reps, USA Weightlifting 2020 National Championships Will Be Virtual, Powerlifter Eric Lilliebridge Squats 3.6 Times His Bodyweight, The Best Barbells For Training, Weightlifting, Powerlifting, and More, The 12 Best Creatine Supplements on the Market. While anything overhead (done correctly) can help to increase shoulder movement, restore stability overhead, and help to increase core strength, the Z Press does offer more benefits in relation to movement patterning. 7.THEY HELP DE-LOAD THE SHOULDERS A BIT BECAUSE YOU CAN’T GO VERY HEAVY. I’ve said it in countless articles that if you want to get a MASSIVE upper body then the most important muscles are the shoulders, upper back, traps, neck and forearms. Before I move on to the next benefit, some other important factors that come into play with the Z Press are trunk strength, hip flexor mobility, lumbar/thoracic health and hamstring flexibility. BarBend is an independent website. So if you don’t already have some of those factors dialed in then this may not be the exercise for you right now. The z-press is a challenging variation on an overhead press. I personally like my rear delts get more stimulation from Z Presses than regular presses which is something that I will get to in the next tip. Both movements are discussed below, complete with movement demonstrations and a full breakdown on the Z Press versus overhead press results. Below are five training variables that are compared between the Z Press and the overhead press. We coach others through our calisthenics and resistance training routines. While I’m a huge fan of the Z-press, the compact torso angle and extreme hip flexion position can periodically cause low back and hip discomfort in some populations. This was obviously not the only assistance exercise that he did and nor was it the one that he gave all of the credit to because there was a multitude of exercises and protocols, but its definitely up there for building strong bottom-half dead-stop power out of the hole. Eccentric-Focus Single-Arm Push Press. Building stronger muscles and sound movement patterning throughout a full range of motion can do wonders for joint health. Below are five athletic attributes that can be impacted by both the push press and the strict press. I have to say that you shouldn’t expect miracles from the Z Press either because at the end of the day its just an assistance exercise, but it really is a bang-for-your-buck movement that will help you out a lot. 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