Dumbbell Z-Press
Exercise info
| Primary muscles |  Front delts Side delts |
|---|---|
| Secondary muscles | Triceps · Upper back · Abs |
| Equipment |  Dumbbell |
| Movement pattern | Vertical push |
| Rep range | 8–12 reps |
38 similar exercises
Representative exercise: Band Shoulder Press
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- Seated Alternating Shoulders Press on Chair
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- Bodyweight Standing Military Press
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- Kettlebell Z Press
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- Kettlebell Strict Press
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- Kettlebell Seated Shoulder Press
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- Kettlebell Shoulder to Shoulder Press
- Kettlebell Seated Two Arm Military Press
- Kettlebell Seated Neutral Grip Shoulder Press
- Trap Bar Overhead Press
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- Weighted Plate Standing Overhead Press
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How GYMKC sets the weight for this exercise
For example, if you do 8 reps with 12 kg in each hand and log that you could have done about 2 more, GYMKC estimates your 1RM per hand at about 16.2 kg.
With the dumbbell, each step is 2 kg (5 lb), so the next weight is 14 kg per hand. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Dumbbell One Arm Shoulder PressEasierStanding Dumbbell Shoulder PressEasierBarbell Push PressSimilar exerciseSmith Standing Military PressSimilar exerciseParallette Pike Push-UpSimilar exerciseLandmine Single Arm PressSame muscle · different equipmentMachine Military Press (Plate Loaded)Same muscle · different equipmentBand Shoulder PressSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.