What To Know
- The Z press is a barbell overhead press that starts with the barbell in the “z” position on the shoulders.
- The Arnold press is a barbell overhead press that starts with the barbell in the “racked” position on the shoulders.
- The Z press starts with the barbell in the “z” position on the shoulders, while the Arnold press starts with the barbell in the “racked” position on the shoulders.
When it comes to building bigger, stronger shoulders, two exercises stand head and shoulders above the rest: the Z press and the Arnold press. But which one is right for you?
In this blog post, we’ll dive into the differences between these two exercises, so you can make an informed decision about which one to add to your shoulder routine.
What is the Z Press?
The Z press is a barbell overhead press that starts with the barbell in the “z” position on the shoulders. The barbell is then pressed overhead in a straight line, keeping the elbows tucked in close to the body.
What is the Arnold Press?
The Arnold press is a barbell overhead press that starts with the barbell in the “racked” position on the shoulders. The barbell is then pressed overhead in a semi-circular motion, with the elbows flared out to the sides.
Z Press vs. Arnold Press: Key Differences
Now that we’ve covered the basics of each exercise, let’s take a closer look at the key differences between them:
- Starting Position: The Z press starts with the barbell in the “z” position on the shoulders, while the Arnold press starts with the barbell in the “racked” position on the shoulders.
- Bar Path: The Z press uses a straight bar path, while the Arnold press uses a semi-circular bar path.
- Elbow Position: The Z press keeps the elbows tucked in close to the body, while the Arnold press flares the elbows out to the sides.
- Muscle Groups Worked: Both exercises work the shoulders, but the Arnold press also works the chest and triceps.
Which Exercise is Right for You?
The best exercise for you will depend on your individual goals and fitness level.
- If you’re a beginner: The Z press is a great starting point because it’s easier to learn and perform with proper form.
- If you’re more advanced: The Arnold press is a great way to challenge your shoulders and work your chest and triceps at the same time.
- If you have shoulder injuries: The Arnold press may be a better choice because it’s easier on the shoulders than the Z press.
How to Perform the Z Press
1. Stand with your feet shoulder-width apart and the barbell in the “z” position on your shoulders.
2. Grip the barbell with an overhand grip, slightly wider than shoulder-width.
3. Press the barbell overhead until your arms are fully extended.
4. Slowly lower the barbell back to the starting position.
How to Perform the Arnold Press
1. Stand with your feet shoulder-width apart and the barbell in the “racked” position on your shoulders.
2. Grip the barbell with an overhand grip, slightly wider than shoulder-width.
3. Press the barbell overhead in a semi-circular motion, starting with your elbows flared out to the sides.
4. As you press the barbell overhead, rotate your wrists so that your palms face forward at the top of the movement.
5. Slowly lower the barbell back to the starting position.
Tips for Getting the Most from Your Z Press and Arnold Press Workouts
Here are a few tips to help you get the most from your Z press and Arnold press workouts:
- Use a weight that challenges you: Don’t be afraid to lift heavy, but make sure you can maintain good form throughout the exercise.
- Focus on contracting your shoulders: As you press the barbell overhead, focus on squeezing your shoulder muscles at the top of the movement.
- Control the descent: Slowly lower the barbell back to the starting position to maximize time under tension.
- Rest adequately: Give your shoulders plenty of time to rest between sets and exercises.
Conclusion: Z Press vs. Arnold Press
Both the Z press and the Arnold press are excellent exercises for building bigger, stronger shoulders. The best exercise for you will depend on your individual goals and fitness level. If you’re not sure which exercise is right for you, start with the Z press and progress to the Arnold press once you’ve mastered the basics.
FAQ
Q: What’s the difference between the Z press and the Arnold press?
A: The Z press starts with the barbell in the “z” position on the shoulders and uses a straight bar path, while the Arnold press starts with the barbell in the “racked” position on the shoulders and uses a semi-circular bar path.
Q: Which exercise is better for building bigger shoulders?
A: Both exercises are effective for building bigger shoulders, but the Arnold press also works the chest and triceps.
Q: Which exercise is easier on the shoulders?
A: The Arnold press is easier on the shoulders than the Z press because it doesn’t require as much external rotation of the shoulders.
