Dumbbell Z Press
Sit on the floor with your legs extended straight in front of you and your torso fully upright, holding a dumbbell in each hand at shoulder height. With no back support, brace your core and press both dumbbells overhead until your arms are fully extended. Lower them under control back to shoulder level without leaning back or rounding. The seated-on-floor position removes any leg drive and forces strict shoulder strength and core stability.
SHOULDERS · PUSH
How it is executed
- Sit on the floor with your legs extended straight in front of you and your torso fully upright, holding a dumbbell in each hand at shoulder height.
- With no back support, brace your core and press both dumbbells overhead until your arms are fully extended.
- Lower them under control back to shoulder level without leaning back or rounding.
- The seated-on-floor position removes any leg drive and forces strict shoulder strength and core stability.
Glossary and calculators
Zone 2 (aerobic base)Zone 2 is the aerobic intensity between 60 and 70% of heart-rate reserve, sustainable for a long time and low enough to hold a full conversation.Movement patternA movement pattern is the mechanical family an exercise belongs to: horizontal push, vertical push, horizontal pull, vertical pull, knee-dominant, hip-domina...RIR ↔ %1RM conversionWhat percentage of 1RM does your RIR correspond to?
