Barbell Butterfly Z Press
The barbell Z press seated with the soles of the feet together and the knees out, not with the legs straight; the trunk still holds the torso up alone.
How to do it
Setup
Seated on the floor, soles together and knees out, the bar at the collarbones from a rack set low.
Steps
- Press the bar up in a straight line over the middle of the head.
- Bring the head through once the bar passes the forehead.
- Lower the bar to the collarbones, knees still out.
Common mistakes
Knees drifting up and in as you press: keep the soles together and the knees low. Rounding the lower back: sit up on the sit bones, or raise the hips on a folded mat. Pressing the bar out in front of the face: finish it over the shoulders.
Breathing
Inhale down, exhale pressing.
