Kettlebell Z Press - 6x8 @ 35lbs
Seated Kettlebell Iron Cross - 6x8 @ 35lbs
Cash Out: Chest-Facing-Wall HSPUs - 13-7
“The Z Press is a pressing variation that works the upper back, traps, shoulders, and core to facilitate better overhead mechanics, upper boy hypertrophy, and control. The lift starts with the athlete being seated on the floor with the legs straight, either in front of the body, of split open into a “V” for extra stability. By doing so, the lifter must learn to stay upright, braced, and fully open the shoulder joint/chest.
Performed in a seated position, the Z press completely relies on the upper body. This takes the lower body out of the equation. Although it’s not an isolation exercise, the Z press is more isolated to the upper body than the overhead press due to the lack of lower body support. One of the main muscles worked is the upper trapezius.
The upper traps contribute to stabilization and movement in the scapula, making it an important muscle to keep strong. The Z press can target the upper traps and upper back muscles effectively. This makes it an effective way to add quality functional and hypertrophy work for those areas”. - Barbend
AVG HR - 125 BPM
MAX HR - 143 BPM
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