If you’ve found your shoulder presses aren’t delivering the results you want—or you’re feeling it more in your back than your shoulders—let’s take a look at an unconventional movement gaining momentum among fitness enthusiasts in Nigeria, Ghana, and beyond: the Z Press. This floor-based exercise is earning a reputation for building strong, balanced shoulders and reinforcing proper overhead pressing form, especially in busy cities like Lagos, Accra, and Abuja where many fitness lovers are seeking efficient, equipment-light routines.
What is the Z Press?
Named after legendary strongman Zydrunas Savickas, the Z Press is a seated overhead pressing movement. Unlike traditional shoulder presses performed on a bench or standing, the Z Press is done while sitting flat on the floor with your legs outstretched. This unique setup means you can’t use your legs or lower back to cheat the lift, making it an intense test of shoulder and core strength.
In West African gyms, where space and equipment might be limited, the Z Press stands out. It works especially well as a home exercise, too, for those dealing with power cuts, small rooms, or limited equipment. Fitness experts interviewed by Men’s Health US note that it’s one of the safest ways to strengthen your pressing without risking overcompensation or injury. And for athletes, weightlifters, or anyone wanting better posture and upper body performance—from footballers in Enugu to dancers in Kumasi—the benefits are clear.
The Z Press focuses on keeping your core tight and your back straight as you press overhead, removing any assistance from the feet that might otherwise throw off your form. This makes it extremely effective as a shoulder builder that’s both safe and adaptable, especially once you begin handling heavier weights.
How to Do the Z Press
Step 1: Choose your weight
Begin with a single kettlebell or dumbbell. For anyone just starting out—especially if you’re training at home in Abuja or trying to beat the gym rush in Ikeja—a kettlebell in one hand is easier to handle than trying two dumbbells at once. Brands like Trojan (locally available in West Africa) offer kettlebells with the right grip and quality for this exercise.
Step 2: Sit and position your legs
Settle onto the floor, extending your legs straight ahead. You can choose a narrower or wider stance, depending on comfort and flexibility—experiment to find your ideal position. The key is to maintain a straight back and engage your core muscles; don’t let your chest collapse or your lower back round. This setup strengthens the midsection and prevents cheating the movement with leg drive.
Step 3: Rack your weight
Bring the kettlebell or dumbbell to your shoulder, keeping your forearm vertical (perpendicular to the ground). Maintain tension by pinching the shoulder blades and bracing your abdominals. This tight “rack” position helps safeguard your shoulders and ensures stability throughout the exercise.
Step 4: Press overhead
Drive the weight directly overhead. Focus on stacking your joints in line: wrist above the elbow, elbow above the shoulder. At the top, squeeze your shoulder muscles before lowering the weight deliberately back to the rack. Moving without speed prevents careless form and builds real strength over time.
Step 5: Reps and sets
For optimal results, start with three sets of eight to twelve reps per arm. As your endurance and strength increase—whether you’re training for football season, weightlifting competitions, or everyday health—gradually add weight. Try performing the Z Press at the start of your workout, when your energy and focus are highest, to set an excellent foundation for further pressing exercises.
Tips for Success
- Keep your core engaged throughout—imagine bracing for a punch to the stomach.
- Resist the urge to arch your lower back, especially as you get tired or progress to heavier weights.
- Try different leg placements until you find what’s most stable and comfortable for your hips and hamstrings.
- As you gain confidence, increase the weight in small increments, not big jumps.
Whether you’re an athlete looking for an edge, a busy parent training at home, or someone chasing all-round fitness, the Z Press provides a well-rounded, core-centric shoulder workout that translates to everyday strength and better posture.
Local Perspectives and Gym Culture
From Surulere in Lagos to Osu in Accra, local gym owners and trainers are seeing increased interest in efficient, floor-based movements like the Z Press. According to Abuja personal trainer Bola Akinseye, “The Z Press is perfect when you want targeted shoulder work without stressing your back or needing lots of equipment. It’s especially good for those recovering from lower body injuries or working out in small apartments.”
In West Africa, where many people rely on bodyweight training or limited gear, adaptations of the Z Press—using water bottles, bags of rice, or locally made weights—are common. Many fitness communities are sharing their Z Press experiences on WhatsApp groups and Instagram, spurring friendly competitions and encouragement.
The Science Behind the Z Press
Fitness research consistently points to the importance of core stability for injury prevention and muscular balance. The Z Press, by eliminating leg drive, isolates the pressing muscles and requires total-body tension. This translates into improved core strength—a foundation for sports performance and daily functional movement, whether lifting children, carrying groceries, or playing local sports.
Moreover, those who have struggled with shoulder pain often find that the Z Press, when performed with good form and manageable weight, can reinforce healthy pressing habits. Always consult a qualified professional or physiotherapist before starting any new exercise, especially if recovering from injury.
Do’s and Don’ts: Mistakes to Avoid
- Don’t rush the press: Control the weight both up and down to avoid shoulder strain.
- Mind your surroundings: Ensure the floor is clean and not slippery. Consider a mat for comfort.
- Monitor your range: If you find yourself leaning back or arching, reduce the load.
- Balance both sides: Make sure to work both arms equally if you’re using single-arm weights.
Comparing the Z Press: West African Context
Many traditional West African exercises for shoulder strength—such as sandbag lifts and overhead carries—require similar stability and core engagement. The Z Press provides a modern, equipment-friendly alternative suitable for beginner and advanced gym-goers alike.
As the wellness movement grows across Nigeria, Ghana, and the wider continent, more trainers are integrating the Z Press into routines for everyone from university students to market women, capitalizing on its space-saving and functional benefits.
Getting Started: Practical Tips For Nigerians, Ghanaians, and Beyond
- If you don’t have access to kettlebells or dumbbells, try filling small jerrycans or use buckets with sand for resistance.
- Don’t neglect warming up: spend five minutes on mobility drills to loosen up the shoulders, hips, and hamstrings.
- If you’re unsure about your form, record yourself and review, or share the video in a local fitness group for tips from peers and trainers.
- Stay hydrated—especially important in the hot West African climate—and pace your sessions to avoid fatigue.
As more Nigerians and Ghanaians join the fitness movement, exercises like the Z Press are helping people of all levels build strength that carries over to sports, work, and daily life. It’s not just about big muscles—it’s about building bodies that support us in everything we do.
The original Men’s Health US article by Jeff Tomko provides further details and expert commentary, and local insights have been added to suit Nigerian and West African readers.
How do you incorporate strength training into your daily life? Have you tried the Z Press, or do you have a local gym routine you swear by? Share your tips, questions, or stories in the comments below—we want to feature the real power of West African fitness culture!
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