Barbell Butterfly Z Press

Muscles worked

Setup

1. Sit on the floor with your legs in a 'butterfly' position, pressing the soles of your feet together and letting your knees drop out to the sides.
2. Position a barbell in a rack at upper-chest height, or carefully clean it to the front rack position.
3. Grip the bar slightly wider than shoulder-width with a full overhand grip, keeping your wrists stacked over your elbows.
4. Sit perfectly upright with a neutral spine, bracing your core and tucking your ribs down.

How to do it

1. Exhale and press the barbell vertically in a straight line, moving your head slightly back to allow the bar to pass your face.
2. Once the bar clears your forehead, 'push your head through the window' so your upper arms are aligned with your ears at full lockout.
3. Inhale as you lower the barbell back to the upper chest with a controlled 2-3 second tempo.
4. Maintain a vertical torso throughout the entire movement, resisting the urge to lean back as the weight moves upward.

Form checklist

• Keep your spine neutral; do not arch your lower back to compensate for the weight.
• Ensure the soles of your feet remain pressed together to maintain the hip mobility challenge.
• Keep your elbows tucked slightly forward at a 30-45 degree angle rather than flared out wide.
• Lock out the elbows completely at the top of every rep for full tricep and serratus activation.
• Keep your core braced and ribs tucked to prevent the ribcage from flaring.

Pro tips

• Focus on 'growing tall' through the crown of your head to maximize spinal alignment and core tension.
• If you feel your torso swaying, actively squeeze your glutes and press your feet together harder to create a more stable base.

Make it harder

• Add a 2-second pause at the peak of the contraction to maximize stability demands on the shoulders and obliques.
• Implement a 4-second eccentric (lowering) phase to increase time under tension and mechanical load on the deltoids.

Frequently asked

What muscles does the barbell butterfly z press work?

The barbell butterfly z press primarily targets the pectorals, and also works the lats and serratus anterior as secondary muscles.

What equipment do you need for the barbell butterfly z press?

The barbell butterfly z press uses barbell and weight plate.

Is the barbell butterfly z press good for beginners?

The barbell butterfly z press is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

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