Floor-Seated Barbell or Dumbbell Z-Press

Default prescription & biomechanics

Primary muscles

Anterior Deltoid, Core

Secondary muscles

Triceps, Upper Back

Equipment

Dumbbell

Movement pattern

Vertical Push (Push force)

Difficulty

Advanced

Working rep range

6-10 reps per set

Between-set interval

120 seconds rest

Intensity & MET

Moderate (5.2 MET)

Step-by-step coaching cues

1. Sit flat on the floor with your legs extended in a V-shape and zero back support.
2. Keep your torso upright and ribcage stacked over your pelvis as you press overhead.
3. Builds pure overhead stability and trunk strength.

Joint & safety considerations

Filtered for Lower Back, Shoulder Impingement sensitivity. When you flag lower back or shoulder impingement sensitivity in your WorkoutCard training brief, the AI programme generator automatically substitutes a lower-stress alternative from the relations table below.

Biomechanical alternatives & swaps

Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.

Exercise	Relationship	Equipment
Standing Kettlebell Shoulder Halo	Kettlebell swap	Kettlebell
Kettlebell or Dumbbell Turkish Get-Up	Kettlebell swap	Kettlebell
Machine Overhead Shoulder Press	Machine swap	Machine
Single-Arm Landmine Press	Barbell swap	Barbell
Standing Resistance Band Overhead Press	Bands swap	Bands
Barbell Push Press	Barbell swap	Barbell

From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.