Strong and Sexy Shoulders: Dumbbell Z Press

You know what doesn’t get enough credit?


Butt’s are getting all the love right now. It seems like every trainer under the sun has a “get a bigger booty” program.

Everyone is always training their arms.

Same with chests and backs.

But shoulders, poor shoulders…they don’t get much attention these days.

And it’s a shame too, because not only are strong shoulders important for keeping you healthy, and making daily tasks easier (like picking up kids), but a pair of well defined shoulders just looks freaking awesome coming out of a tank top or sun dress. Even if they’re covered up by a t-shirt, they still make themselves known.

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Today, I have an exercise that will not only help keep your shoulders healthy, but will also help them look more awesomer. Plus, this exercise also smokes your abs and low back too. So, that’s pretty cool.

I give you the Dumbbell Z Press.

Before we get into the details of how to execute this movement, let me say that this isn’t a beginner exercise. It’s much more challenging than it looks. It requires a good amount of mid back mobility. If you can’t press a pair of dumbbells overhead while standing without arching your lower back, these aren’t for you.

If you can, these might be a good addition to your program.


  • Sit on the ground with your legs straight out in front of you.
  • Keep your chest tall throughout the movement.
  • Brace your abs tight.
  • Drive the weight up through your shoulders.

This movement will most likely humble you. You wont need near as much weight as you normally do for a regular overhead press. And you will feel a good amount of work throughout your core.

I like to have clients perform these in the 8-12 rep range.

Looking for other awesome exercises to spice up your training programs? Give me a shout.

Try these out, and let me know what you think!

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