MensHealth
  • News
  • Health
  • Fitness
  • Sex
  • Nutrition
  • Style
  • Weight Loss
  • Life
  • Podcasts
  • Subscribe
  • Motoring
  • Video
MensHealth
  • News
  • Health
  • Fitness
  • Sex
  • Nutrition
  • Style
  • Weight Loss
  • Life
  • Podcasts
  • Subscribe
  • Motoring
  • Video
Bjornsson Deadlifted 1,026 pounds On The Elephant Bar To Win 2020 Arnold Classic
Watch 0:10

Bjornsson Deadlifted 1,026 pounds On The Elephant Bar To Win 2020 Arnold Classic

{headline}

{headline}

Build Marvel Abs At Home With Sebastian Stan’s Workout

Build Marvel Abs At Home With Sebastian Stan’s Workout

2 Gymnastics Workouts To Lift Your Core Definition To A New Level

2 Gymnastics Workouts To Lift Your Core Definition To A New Level

The 6 Biggest Training Mistakes This PT Has Made

The 6 Biggest Training Mistakes This PT Has Made

A 20-Minute Punching Bag Workout To Set You Up For The Day

A 20-Minute Punching Bag Workout To Set You Up For The Day

{headline}

{headline}

5 Reasons You Should Try Eccentric Training

5 Reasons You Should Try Eccentric Training

These Two Men Are on a Mission to Save CrossFit

These Two Men Are on a Mission to Save CrossFit

Celebrity PT Adi Gillespie On How Training Has Been a Constant Support

Celebrity PT Adi Gillespie On How Training Has Been a Constant Support

{headline}

{headline}

This New Science-backed Energy Drink is 100 per cent Natural

This New Science-backed Energy Drink is 100 per cent Natural

The Best Move You're Not Doing: Sissy Squat to Nordic Curl

The Best Move You're Not Doing: Sissy Squat to Nordic Curl

16 of the Best Tricep Exercises to Build Muscle

16 of the Best Tricep Exercises to Build Muscle

I Think We Can Agree, Actor Alex Russell Transformed Into An Absolute Beast

I Think We Can Agree, Actor Alex Russell Transformed Into An Absolute Beast

Here's Every Piece of Workout Equipment Mat Fraser Keeps in His Home Gym

Here's Every Piece of Workout Equipment Mat Fraser Keeps in His Home Gym

3 Bondi Lifeguards On How They Stay On Top Of Their Fitness Games

3 Bondi Lifeguards On How They Stay On Top Of Their Fitness Games

The Best New Headphones For Each Type Of Workout

The Best New Headphones For Each Type Of Workout

  1. Home
  2. Fitness

This 10-Minute Z-Press Challenge Will Shred Your Abs

The overlooked Z-Press adds muscle to your upper body and core - by Bobby Maximus
  • 14 Aug 2017
This 10-Minute Z-Press Challenge Will Shred Your Abs
Getty Images

The Z-Press is one of the most effective yet overlooked upper body exercises.

It’s simple: an overhead barbell press done sitting on the floor.

RELATED: do you dare take on the world's best cardio workout

MH

By taking your lower body out of the equation, you’re forced to rely on your upper body and core for strength. The Z-Press result: you’ll add far more muscle to your shoulders, lats and chest. You’ll also shred your abs.

My favourite way to perform the Z-Press is by doing the 10-minute test. In it, you set a timer and do as many Z-Presses as you can in 10 minutes with an unloaded, 45-pound bar. Aim to do 100. (My record is 240.)

Many fitness challenges are solely meant to be suffer-fests that test your ability to endure exercise-induced pain. There’s nothing wrong with those, and I have a handful that I love because they help people realise that fatigue is often just in their head.

But I also like challenges that do more than just kick your arse. The Z-Press test challenges you physically and mentally, but it also improves your mobility and shoulders and hips strength, and increases stability in your core. That means you’ll be able to lift more weight with better form, leading to bigger strength gains and fewer injuries.

And, of course, because you'll do far more reps than you’re used to, you'll pack on muscle.

I especially like giving this test to the special forces soldiers I train. That extra upper body strength and muscle mass allows then to hit harder and faster.

The 10 minute Z-press test is just one test in my new Men's Health book, Maximus Body. It features my most effective mental and physical toughness building-drills, 100+ workouts, and the 3- and 6-month fitness program that I give to clients ranging from special forces soldiers to average guys who want to get insanely shredded.

How will you stack up?

This article originally appeared on MensHealth.com

Subscribe Now-

Subscribe Now
Subscribe Now

Subscribe Now-

Subscribe Now
Subscribe Now

Recommended to you

Bjornsson Deadlifted 1,026 pounds On The Elephant Bar To Win 2020 Arnold Classic
Watch 0:10

Bjornsson Deadlifted 1,026 pounds On The Elephant Bar To Win 2020 Arnold Classic

{headline}

{headline}

Build Marvel Abs At Home With Sebastian Stan’s Workout

Build Marvel Abs At Home With Sebastian Stan’s Workout

2 Gymnastics Workouts To Lift Your Core Definition To A New Level

2 Gymnastics Workouts To Lift Your Core Definition To A New Level

The 6 Biggest Training Mistakes This PT Has Made

The 6 Biggest Training Mistakes This PT Has Made

A 20-Minute Punching Bag Workout To Set You Up For The Day

A 20-Minute Punching Bag Workout To Set You Up For The Day

{headline}

{headline}

5 Reasons You Should Try Eccentric Training

5 Reasons You Should Try Eccentric Training

These Two Men Are on a Mission to Save CrossFit

These Two Men Are on a Mission to Save CrossFit

Celebrity PT Adi Gillespie On How Training Has Been a Constant Support

Celebrity PT Adi Gillespie On How Training Has Been a Constant Support

{headline}

{headline}

This New Science-backed Energy Drink is 100 per cent Natural

This New Science-backed Energy Drink is 100 per cent Natural

The Best Move You're Not Doing: Sissy Squat to Nordic Curl

The Best Move You're Not Doing: Sissy Squat to Nordic Curl

16 of the Best Tricep Exercises to Build Muscle

16 of the Best Tricep Exercises to Build Muscle

I Think We Can Agree, Actor Alex Russell Transformed Into An Absolute Beast

I Think We Can Agree, Actor Alex Russell Transformed Into An Absolute Beast

Here's Every Piece of Workout Equipment Mat Fraser Keeps in His Home Gym

Here's Every Piece of Workout Equipment Mat Fraser Keeps in His Home Gym

3 Bondi Lifeguards On How They Stay On Top Of Their Fitness Games

3 Bondi Lifeguards On How They Stay On Top Of Their Fitness Games

The Best New Headphones For Each Type Of Workout

The Best New Headphones For Each Type Of Workout

MensHealth
  • About Us
  • Contact Us
  • Chris Hemsworth Hugo Boss
  • Terms
  • Terms of Use
  • Privacy Statement
  • About Us
  • Contact Us
  • Chris Hemsworth Hugo Boss
  • Terms
  • Terms of Use
  • Privacy Statement

Brands

  • Women's Health

Our Network

  • Paragon Media Pty Ltd
© 2021 Are Media PTY LTD
Get more from Men's Health

Magazine Subscription Offer

Subscribe Now-

Shop This Offer
Subscribe Now