Đẩy Z Tạ

Seated on the floor with legs extended, the Dumbbell Z Press is a strict overhead press that removes leg drive and back support, putting the focus on shoulder strength and core stability.

💡 Instructions:

• Sit tall on the floor with legs straight and feet flexed; hold a dumbbell at each shoulder with a neutral grip and vertical forearms.
• Brace your abs and glutes, keep ribs down and spine neutral.
• Press the dumbbells overhead until arms are straight and biceps line up with your ears—don’t shrug.
• Pause briefly at the top while keeping your core tight.
• Lower the dumbbells under control to shoulder height without leaning back or bending the knees.

⚠️ Common mistakes:

• Overarching the lower back and flaring the ribs.
• Leaning back or using momentum.
• Shrugging the shoulders toward the ears.
• Letting wrists collapse or elbows drift out of vertical alignment.