Z-Press

Before you unrack it, you need to know this: the Z-press is a shoulder press while sitting. Sit on the floor with your legs out in front of you, or cross-legged if that's your position. Hold the bar at shoulder height with your elbows underneath it. Press straight up, driving through your shoulders. The seated position removes leg drive, so your shoulders are doing all the work. Your torso can lean back slightly to find a comfortable groove, but don't turn it into a bench press. This is a pure shoulder builder. Keep your core tight.