What is Z Press
The Z press is a form of sitting flat on the ground A kind of recommendation, as shown in the picture above.
Characteristics of Z-shaped recommendation< /span>
The difference from the standing press is The Z-press is an overhead press performed while sitting flat on the ground.
KneeThe lid needs to stay straight. If you try to maintain that movement without any weight, you won't feel as comfortable as you imagined.
Want to do this well It requires good body strength, sufficient hip joint mobility, and good thoracolumbar spine condition. If you do not meet any of these requirements, it will be difficult for you to complete it
Remember, your body must not lean back and your feet must be on the ground. You have to lift your chest and look up.
Correct posture
Stay upright and sit on the ground (imagine sitting with your legs behind you) on the ground), keeping tension in your lower back.
Keep the heel and knee joint close Keep them on the ground and do not try to move them.
Incorrect posture
Sit on the butt. This results in a rounded back, which is prone to injury.
Back slope. If you can't keep your torso stable and neutral, don't continue.
At the beginning, the barbell is placed on the ground.
Improvements
This action is not easy. If you have mixed flexibility, you may be limited in movement.
Here are two ways to overcome it. The first is to widen the distance between the feet - spreading the legs as wide as possible - to provide enough room for the hips. At the same time, this It is also the best position to place the femoral head in the acetabular socket
If there is still no improvement, the second method is to reduce the angle of the hip flexor (iliopsoas). Place a step under the butt so that you feel a slight angle. Even if A few inches will make a huge difference, giving you a satisfying start and a perfect finish.
The lack of trunk stability is also an important reason. Compared to the standing press, you do not have the strength of the lower body for support. For this reason, I recommend using a stronger Light weights and the use of unilateral training (dumbbells) allow the trunk muscles to participate in more work to resist external forces and keep the body straight
You can use dumbbells to perform unilateral press exercises - change the grip and elbow joint position. Also ,whenWhen the humeral head rotates, using an opposite grip can effectively protect the shoulder joint.