How To Z Press: Tips, Tricks & Cues!

[@undrachevr]

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

[@BrianAlsruheOfficial]

Hahaha yea!

[@danwright5592]

Same here

[@supt4305]

you haven't done a z-press if that didnt happen xD

[@KalleSWBeck]

Something that helps if you dont have the mobility is to sit on a bumper plate at first and try to lower it as you continue

[@SKG0]

@@KalleSWBeck Thanks for the tip! I'm gonna incorporate this with my new training partner, and we got' git SWOLE

[@georgeg.3853]

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.

[@BrianAlsruheOfficial]

Man, this is so cool! Thank you so much for doing this!

[@thiagodantas9862]

Did you buy it? Or took from some from the channel?

[@georgeg.3853]

@@thiagodantas9862 I bought it. Even if you don't have a ton of $$ you can buy a program once that is specific to your needs/equipment access situation (Brian will have you complete a questionnaire) and then change it up after you complete it. A bought a 12 week program that I can modify when I'm done, but will likely buy another program just to keep it fun and interesting. Brian knows what he's doing and I don't mind spending $$ on his expertise.

[@thiagodantas9862]

George G. Thanks man. 😁

[@hippo6billion811]

I'm happy with my program

[@yuvalomrad7090]

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.

[@BrianAlsruheOfficial]

Yep, I am aware haha

[@dustinchestnutt4502]

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

[@katerkarlo159]

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!

[@danielglatz1643]

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.

[@wandererstraining]

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.

[@kojac40]

I've tried it for about 4 -5 mo this and can attest that it has increased my strength and size

[@LifetimeLearner4Ever]

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.

[@benj1b]

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

[@BrianAlsruheOfficial]

Hahah agreed

[@akonni2]

Agreed. Also when you do any Zercher -- squat, walk or hold. I had somebody asked me what exercise I was doing.

[@joshjohnston7388]

Z press was my staple assistance exercise for a year. But man do I suck at it. Can't keep a good position. I had to change my head technique on ohp due to a shoulder thing (turns out I'm more comfortable looking up than packing my neck). Anyway I lost pounds on my ohp for a long time. Last year, I scrapped z press for db shoulder press. I'm in the next to last week of 4 horseman, and just hit my pr of so long ago. Dunno.

[@KirkSlashEddie]

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!

[@cactuarking4138]

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

[@imjustsam1745]

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.

[@hadhad129]

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.

[@7XD71]

yes! another doggo intro! thanks brian!

[@matthewhawksby3128]

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

[@Jeb-OGD]

Man, I love this guy

[@erradate6425]

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

[@nomadicstrength]

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

[@claytonlott849]

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

[@17johnny69]

Another excellent video - thanks Brian.

[@rurikbrackett4575]

Z-press is AWESOME!!! Thanks Brian!

[@BrianAlsruheOfficial]

Thanks for watching it!

[@tfayyad]

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

[@camerongormley3318]

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

[@chelseythomas388]

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

[@BrianAlsruheOfficial]

Thank you Chelsey!

[@andrewmcmahon6432]

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.

[@xw2542]

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.

[@timgood9818]

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!

[@DemonCreep]

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

[@VictorLeucos]

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 !

[@BrianAlsruheOfficial]

Thanks man!

[@Gonzomedic1]

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!!

[@Bearsmash78]

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

[@AussieAlex4]

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

[@markhowell5024]

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

[@willjaeger1878]

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

[@KeelanTatarliovvvvv]

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!

[@anthonyhaga7559]

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

[@4EVER_KlNG]

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

[@Kerbalf]

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

[@geordieedmeades3097]

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?

[@BrianAlsruheOfficial]

I am in the works of trying to make some of those with one of my training partners but we’re not allowed to record where we roll

[@quadrram3945]

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

[@bmstylee]

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

[@ak.klr650]

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

[@pjm_219]

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!!

[@jamesward2327]

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.

[@libertyroads7342]

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.

[@monkeyinahulahoop761]

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!

[@DingusNate]

This kills my rear back. Love it.

[@matt0spindt]

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

[@BrianAlsruheOfficial]

It absolutely is brother, but it will help so much!

[@matt0spindt]

@@BrianAlsruheOfficial Everyone has to try 'sleepytime' at least once! Would you consider doing a video on what supplements (if any) people at Neversate use? (I appreciate you probably don't at the moment due to your vomiting) I think it would be interesting to see what the likes of Olu, Uncle Nic, Billy and Dirty Andy use. Perhaps even one of your 'walk around' 2/3 top suggestion type videos and get the views of your female members too.

[@BrianAlsruheOfficial]

I personally stop all supplements after I started getting sick and the sad part was not one thing changed about my physique. Sadly, I think the majority are nothing but a fraud and a waste of money

[@matt0spindt]

@@BrianAlsruheOfficial i wondered if you'd seen any difference (that might be an interesting point to throw in to a video too), thanks for the response!

[@humbugtotal]

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

[@randylykens6682]

Hey Brian, loved this video!

[@BrianAlsruheOfficial]

Thank you!

[@nickgosselin547]

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.

[@haustralopteco]

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.

[@gd808]

Love your channel Brian

[@digitaldragondamnati]

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!

[@TOM_OUTDOORS]

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

[@andrewmasc3174]

Great info man!

[@jakobjohnston5906]

Your videos are so entertaining and informative I love em !

[@miladhomayoun9924]

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

[@peterjurik7475]

Thank you Brian

[@bobby9847]

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

[@TheHairyKarl]

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!

[@markkart7674]

You deserve waaaay more subscribers

[@dailydoseofleftpill3458]

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

[@hadhad129]

my overhead is pressing has been getting stuck but because I have been fixing my form and I am finally lifting the same weight but perfectly upright squeezed core and glutes. my bench imporved so much last year so I am strong of the bottom just at the head I am weaker even standing erect so Z press, push press, and holds etc should be great.

[@eamonnorr9111]

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

[@neomage2021]

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

[@richarddebiliere169]

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.

[@BrianAlsruheOfficial]

Sorry brother but the inventor and godfather of Westside barbell, Louie Simmons has a bunch of videos explaining how it’s done. You’re not going to get a better than from the guy who invented it and they’re all on KZbin

[@mon8087]

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!

[@JoshHigginbotham8716]

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

[@BrianAlsruheOfficial]

There are just such better people out there on the subject man. It would be like a 10 year old teaching rocket science. Just not where my passion has been so I don’t know much about it

[@JoshHigginbotham8716]

@@BrianAlsruheOfficial respect brother

[@thiagodantas9862]

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.

[@jesseg6047]

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

[@BrianAlsruheOfficial]

Thanks so much watching it Jessie!

[@mickeythibault328]

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.

[@thanehutt3996]

Hey Brian, any tips for overhead mobility?

[@alexfg2322]

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?

[@leighkelly2161]

Love these vids 👍

[@lauriemac28]

Great vid! Thanks for the informative content Brian!

[@spaceghost7807]

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.

[@Gonzomedic1]

Brian "rear back" too funny man!

[@gatozilla2607]

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

[@tomboydealwithit]

How do you keep from getting discouraged when you can't train for any reason? I got a concussion in the fall and had to be out of the gym for close to two months, then i finally got back into it and then three weeks later broke my foot. It's so frustrating for me especially when i was hitting huge PRs over the summer and now once I heal I know I'l have huge strength losses.

[@daxisperry7644]

Hey Brian, do you ever practice the double lean back for overhead presses?

[@quadrram3945]

also is there a chance of brining the Rise t-shirts back? not the same ones but like different design?

[@DrAlex-ly3kz]

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

[@Dementia.Pugilistica]

I can only do about 70% on the Z press as I can a strict OHP, is this normal?

[@zoesimmons8429]

Would the Z-press and pull-up work as a "main mover/antagonistic" block?

[@burritodog3634]

5:00 that guy thought you were gonna die then he was like "what wat" also if your hamstrings arent flexible enough can you sit cross legged or on a bench?

[@mostlycraft]

Haha

[@psychop4th]

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

[@BrianAlsruheOfficial]

Trying!

[@Cam-mf2io]

The overhead press is the one exercise i can't do in the garage (stupid low ceiling...)and i'm too shy to do it out front in view of my 50 damn neighbours. Is the Z press ok as a "light weight" substitute for shoulder health?

[@SubnetMaskedMan]

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.

[@BrianAlsruheOfficial]

Nah man because IO am not really a fan of it. I put out a Free linear program that I think works best for people's first few months to year(s). After that, I would ditch a 5x5b as fast as possible man,

[@flippino35]

you need to talk to clarence kennedy bout 5x5

[@alexescobar8633]

Thanks for the tips and advise bro🙏always useful 👍

[@Mr.Ciobanu]

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

[@rohitchaoji]

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

[@gavinsamson9884]

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!

[@victortolad.6283]

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 :)

[@Akajeyjey]

Is there some kind of alternative or variation with similar benefits that I can do with bad hip mobility? My back rounds too much even with wider setup.

[@newamerikangospel]

I'm having issues keeping the bar over mid foot during the Z press. Any tips?

[@kieranosgood3297]

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)!

[@BrianAlsruheOfficial]

Flex your butt When supporting wait in the front rack position brother. That’s why you were getting Woozy it has nothing to do with your breath

[@monkeydoublebackflips240]

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 :)

[@PCSExponent]

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

[@BrianAlsruheOfficial]

275 man

[@tigre-w2x]

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