Exercise library / Shoulders
Z press (barbell)
Shoulders · Barbell
Sets, reps and RIR
Sets3 to 4
Reps10 to 15
RIR0 to 2
Single-joint work responds to reps and time under tension more than to heavy load.
RIR means reps in reserve: how many you could still have done when you racked it. RIR 2 is two short of failure.
Muscles worked
Primary: Front delts.
Secondary: Side delts, Triceps, Abs.
Estimate your one-rep max
Epley's formula, from a set you have actually done. It is an estimate, and it drifts above eight reps, so keep the input between one and twelve.
Enter a set to see the estimate.
What it is called elsewhere
- Norsk Z-press (stang)
- Svenska Z-press (skivstång)
- Dansk Z-pres (vægtstang)
- Deutsch Z-Press (Langhantel)
- Español Press Z (barra)
- Italiano Z press (bilanciere)
- Português Z press (barra)
- Русский Z-жим со штангой
- Français Z press (barre)
Related shoulders exercises
- Overhead press (dumbbells)
- Arnold press
- Lateral raise (dumbbells)
- Front raise (dumbbells)
- Rear delt flyes
- Seated lateral raise
athlate logs this exercise, keeps the numbers, and tells you what you lifted last time.