How To Z Press: Tips, Tricks & Cues! 

I just did z press yesterday and yes I had that crazy cramp in my hip flexors and yes I did fall backwards.

I'm finally feeling healthy after a weird medical issue and started your program this week. Dude, it's freakin awesome. Looking forward to training tonight (deadlifts and conditioning). If anyone is bored with their current training regiment, get a program from Brian to change the game. Not only is the programming effective; it's actually a ton of fun. Many thanks Brian.

Absolutely right brother. I introduced the Z press about 3 months ago when my overheard had been stalled out for over a year and I. 3 months it has gone up to 260 witch is a 25 lb PR. If u haven't tried them, try em! Thanks Brian

I've been using the Z-press as my main pressing lift for a few years now. I absolutely love the Z-press. I do it for gymnastics strength training. Because it's strict and the power come almost all from the shoulders, arms and upper chest, it's a perfect exercise to build a huge strength base for handstand push-ups related moves. I'm personally aiming to get my overhead press to 1.5x my bodyweight (currently between 1.25 and 1.3x BW). But I have nothing to lose there. Just more strength to get. I started using barbell overhead pressing variations when I started stalling with weighted handstand push-ups. Couldn't recommend the Z-press enough.

Fun fact, Big Z said he doesnt like this excersice, and he had no idea why it named after him. You can see this in an interview he made with Kalle Beck on his chunnel.

Crazy I ended up on this video. I ordered a program from brian a couple months before the quarantine hit.mainly because I was training for a competition in Pennsylvania. Which I didn’t even realize was his show til watching this video. Was about 3/4 the way through it when the gyms shut down. Finally got back into it and i got to the overhead press day which called for heavy z presses. And I suck at z presses so decided to look up some videos on how to get better. And of course ended up here to learn from the master himself. If anyone is looking for a program, I highly recommend reaching out to brian. It’s awesome. And by awesome I mean super difficult. And by super difficult I mean awesome. Worth every penny. Seriously. You’ll make gains.

I have just picked up lifting again (no pun intended) after 7 years away from the gym. I had just become a father and long working hours kept me from working out. I was fortunate enough to find your channel after my third workout session. You have changed my whole outlook on why I even train and saved me from wasting time on a bro-science based training regimen. Your experience, expertise, positivity, bare-faced honesty and the passion for what you do inspires me to make more of myself. Plus the time you take to read the comment section and ANSWER, just awesome! (no worries dont need one, just was saying). In short, many many thank you´s from this guy!

Did this exercise off pins in rack a couple of days ago and it really activated my back and specifically my traps. Was very sore shortly after and will keep this in my rotation now.

Brian, every time I seem to have a problem with a lift, you're right there with the solution. Stopped doing Z press because my positioning felt awkward, but that tip you gave about how to set up for it is GOLD! Thank you so much!

Love the "z" press. Also love all the crazy looks I get when I do them and no one has any clue what they are hahaa

I watched this video last night, just finished my workout. I can do more weight smoother than before. I use your videos as a library anytime I suspect I'm doing an exercise wrong. Buying a program as soon as work slows down, thanks for the great content.

I also bought a program from brian and I'm 7 weeks in and making PRs all over the place. 40 lbs to deadlift, 30 to squat, 20 to OHP, and my core feels the strongest it has ever been. Brian knows what hes doing

I am pressing tomorrow I'll do this as an assistance movement I have tried this in the past feels good one of my main goals for 2019 is strengthening the overhead position good thing you reminded me of this lift.

Just want to say for people who are interested in trying this excercise that I started doing Z press about 2 months ago. Before, my OVP was 75lbs x 10. After these 2 months, my OVP is 130lbs x 10. The Z press is a crushing exc. but it build so much strength, I dunno if it will give the same results but damn was it effective on me. Thx Brian for that. Btw I fell once outside of the powerrack. The struggle is real

I did these before thinking I was making something new up, glad to see this is real and it actually has a great benefit

Hi Brian, big fan of your videos and have been very useful for my training. Would you please do a video on the yoke press as I have it in an upcoming comp and would find any help extremely useful. Thanks for all the help you've given us viewers, and long may it continue. Matt

Man, I love this guy

Thanks Brian, excellent video and gaffs as usual. I struggle with these because of a terrible combo of weak lower core and not very mobile shoulders. I can't sit in L shape for long before I fall backwards, even with no bar. My shoulders are not open enough for me to push my head throughout the window so I end up compensating by bending at mid and lower back before I can get "stacked" I still love this exercise because it complements what I'm doing to fix the problems above. My core gets just as much of a workout

I did z presses for the first time a few days ago and man are they humbling haha, I’ll use these tips to make them better, thank you.

Z-press is AWESOME!!! Thanks Brian!

I like the Z press. Hadn't tried them before your program, but am a fan now. 👍

I find that the Z press does a good job at teaching upper back engagement. Like it even better with an axle, for some reason it feels more comfortable... Tried it for a main movement and loved it ! Awesome video once again Brian ! Keep up the good work, your 2019 seems to be off to a good start !

Another excellent video - thanks Brian.

Currently hitting 3 sets of 10 with 100lbs on the z press at a bw of 165. This exercise seriously helps.

Great video as always! Just a thought but it'd be cool to see some more MMA/Jiu Jistu related stuff. Maybe conditioning drills with bag work or similar things with that as the focus?

Those black and white cuts are amazing. Thanks for the knowledge bombs Brian!!

I love the z press, but I will say I do get light headed more when pressing this way. I actually came very close to passing out when I hit 185 a week ago. Love the channel and it would be cool to see a hack deadlift checklist. Best of wishes and cheers from Indiana

Great tutorial Brian. I get shaky legs and cramp with the Z press, but it's definitely worth it. Loving all the dog footage too.

Great video as usual Brian. I just started 4 horseman this week and since you asked I think I’d like to see videos on how to set up different assistance set ups for your workout after the giant set. Sometimes I get in a rut and just pick a few exercises I’ve been doing for decades and I know you have an encyclopedia of movements in your head.

TIL: I need to work more on my front back! I didn’t even know it existed so it MUST be my weak point! :D But thank you for the tutorial! I started trying out Z press per Nic’s channel but I’ve just been a wobbly-rocking horse of a mess trying to figure it out. These tips should help!

Came here because of your latest grip strength video with Brian Shaw. I just tried this with an empty bar and could already tell that it forced me to have better form. I'll try it out again with weight after my power rack shows up.

I love the z press. I actually started doing it when I saw an older man at the gym trying it. One of my fav exercises!

The Z press has helped tremendously with my back rehab! Thanks Brian for doing a heads up on this exercise! Glad to see you survived the onslaught of puppy attacks!!

Great video, thanks Brian!! I tried the 'Z press' for the first time over the holidays and it's definitely humbling!

Right on time my over head press has been going down with some new movements will definitely add this as an accessory.

Man your channel is awesome. It just seems real in a way others do not. Keep it up man

yes! another doggo intro! thanks brian!

Loved the video Brian. The Z press was definitely giving me trouble. I'm gonna start using the log variation you were doing in the video and bottoms up kettlebell z presses.

Excelente video,sou brasileiro e Aki no país tenho muita dificuldade para achar conteúdo de treino para strongman e seu canal tem me ajudado bastante ótimo trabalho.

cheers brian, great stuff. started doing more z press due to your wise words! i think its helping!

I did the z press yesterday as well!! I did just bar and couldn’t get to 12 without resting. And by resting, I mean reracking to give my shoulders a break. Killer!!

Thank you for your great content Brian. As always, very helpful. It would be awesome if you could make a video on preparing for strongman competitions: do you peak? How do you peak? When is the time to lift heavy in comp preparation, when should you focus on technique or even deload? How would you add cutting or bulking in that regime? Much appreciated

I love the Z press and the series of in-depth exercises you've been doing. I love your videos and hope you're getting better!

Love the Z press. Kalle Beck has a good tutorial on it as well.

swapping these in for the standard press for a mesocycle too see how it goes!!

Great video yet again! It would be great if you could do a intro to strongman lifting (for those without a spotter). Thanks again Have a great rest of your week.

Love your channel Brian

Surprised I just found out about this channel. Really dope content... This guy should have way more subs & views. Subbed

Been doing these since I started your linear progression program, and I can attest to how useful these are. Strengthened my stability and helped me learn where to stop the bar over my head, had a bad habit of throwing it behind me.

Both of your dogs are so helpful. You could probably get them coaching classes soon.

This kills my rear back. Love it.

Z press is a great exercise. I have had some guys i lift with do it and it was a humbling for them.

Your videos are so entertaining and informative I love em !

Thank you for a wonderful video! So looking forward to getting back into the gym this year and starting to work on my 1,2,3,4 goal!

love the Z-press. recently did it with 115 for 5 sets of 10, so its definitely coming along. could you do a tutorial on how to do the core exercise windmills? thanks Brian

Great info man!

Just moved into my new house with a low ceiling basement. Out with the press and in with the Z-press!

Hey Bri, I play rugby and would really appreciate a video on neck strengthening exercises! I’m sure there are others who play contact sports too. Cheers!

Thank you so much Mr Alsruhe ! Really looking forward to trying this at gym tomorrow, all the best. You're an inspiration !

Now that clears up a lot of things, thank you so much!

hey brian awesome video. I would love to see more on mobility if you ever have the time

Hey Brian, loved this video!

Great vid! Thanks for the informative content Brian!

Hey Brian, another terrific video with gold standard fitness information disseminated to you subscribers. I think a tutorial on the various weighted carries, and the benefits they impart to those performing them might make for an interesting video. Thanks, as always for your well thought content.

You deserve waaaay more subscribers

I can't wait to try this myself. I think my ohp only being what it is, I don't need the Z press yet, but I may try for fun. For your videos, I think maybe maaayyybbbeee, you'd have a good one if you maybe mentioned some movements in the gym you don't favor or believe in and explain why, and what movements you do to hit those muscles instead. Like for example, I asked you about the glute bridge once, and I really appreciated your comment reply on how you didn't believe in that movement. But, I was curious to know why. I imagined it was just cause you dead lifted and believed that activated the glutes... But anyway, I bet you could do a whole bunch of vids on: x,y,z lifts you see people do, and what you think works better. Anyway, just saying. Bless you.

Yo Brian, I just watched you Be Dangerous video from earlier this week. Don't worry, we know that the instant your health stabilizes, shit is going to get REAL

This video came just in time. My coach added 4 min tabata Z press to my new programming and I am not familiar at all with it. 😂 Thanks for the tips!

Thanks for the tips and advise bro🙏always useful 👍

Hey Brian, Can you cover the differences between a typical Barbel Row and a Pedlay Row and the benefits of using both?

Thank you Brian

Another great video Brian any chance of doing tutorial on reverse hyper as there doesn't seem to be a good , the why, the how , the when video. Thanks for great content.

Did Z Press Tabata mode as a finisher. I finished, yes, like a W, bent at the floor. Amazing time, surely will repeat. PS: maybe High Pull benefits and technique for a future video?

my rear back is definitely a lagging body part :D ... that stuff cracked me up. Also, i don`t remember you doing a video on dips, i know you had in the past posted like you did 100 reps with a vest on or something like that.. When i do dips i feel like i`m strong enough to do them but I feel like my sholders are about to tear off

Was so excited to try this today and couldn't even keep the legs straight sitting down with 60% of my strict press. Prolly need to spend some time with the empty bar.

Brian Alsruhe up in my search history looking for Ideas. Time to add an extra layer of foil.

Adding z press in to my routine both axle and log versions.

Hey Brian great video, I was wondering could you do a video on battle ropes, sleds and sledgehammers cause I'm not really sure when to use them or best form/technique for each

super bummed I cant make the competition. Have an engineering competition for school that I have to go to instead. will definitely be at the next one being pretty close to both of your guys gyms!

I missed the black and white Brian. Good to see he’s back.

Absolutely love it. Did you say your 1RM was 275 lbs or 290 lbs?

Your voice sounds much better, woop. Great video as always!

Love these vids 👍

Hey Brian. I am at third week of the bridge, when I finish it, I will do one of your programs. Can you please tell me what one is the best to introduce me at your kind of workout? Thanks man! You help us a lot.

Brian "rear back" too funny man!

Hey Brian you make a video regarding your thoughts on 5x5s and a how to on it? How many days on how many days off? Im also curious on how much recovery is needed while on 5x5s.

Hey Brian, great video! Have you ever tried a shoulder press with the hex bar? Is it a good or bad idea for you? What you think? Greetings from Ecuador :)

Great video Brian :) Do you recommend pausing on every rep? I found i am able to stay more upright and stable when i pause on every rep

I tried this first time in my life today, I didn't fall backwards but I do feel some cramp on my legs.

Who’s the one bloke who disliked the video smh Great content as always

Hi Brian :) Any tips on increasing ankle mobility for squat variations ? Also what's your opinion on the spoto press as well as the overhead squat in terms of assistance movements for strongman ? Thanks :)

I love you man thank you!

I broke my Z press virginity today, though I hadn't seen this video (I nicked the idea from AlphaDestiny). Just an excellent exercise; will do it again next week with better breathing and a wider stance (Best stretch out those hip flexors lol).

Nice timing, was just in the gym just now and tried to incorporate some of your exercises from the OHP finisher video. Was finding it real hard to balance myself and not fall backwards during the Z press, can't wait to watch this video later

I didn't get a crazy cramp in my leg, bu I sure did feel like I did a few sets of front squats.

Always using my rear back!!

Always end up getting dizzy if I take too big a breath for OHP, weird stuff, gonna give Z press a go in my next cycle though looks like a nightmare(of fun)!

I buy a sling shot recently, what do you think about the sling shot? I wanna used for the rest days... No for my training in general

1:40 That performance! Thanks for making me laugh hard.

Keep the dogs in the videos it's hilarious!