Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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General training information, not medical advice. If something hurts, stop and see a professional.
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Explore/Shoulders

Z Press

BarbellCompoundNeeds coaching
Front
Back
Primary Secondary

Works

Delts

Also triceps, abs

You need

Barbell, Squat rack

How to do itPictures · 3 steps
1Start
2Top
Main musclesAlso working
  1. 1Sit on the floor with your legs straight
  2. 2Brace your trunk hard
  3. 3Press overhead without leaning back

Most common mistake

Rounding the lower back because the hamstrings are tight.

Watch a demo
B
For shoulders
#16 of 27
See the full list →
Research
64
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 64
Target tensionStrong
Loaded stretchGood
ProgressionStrong
Low costGood

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • SCable Lateral RaiseCable
  • SMachine Lateral RaiseMachine
  • SReverse Pec DeckMachine
  • BOverhead PressBarbell

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