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Z Press Strength Standards for Men and Women

Discover how your Z Press performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

Calculate Your Z Press Strength Level

Calculate Your Z Press Strength

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Z Press Weight Standards

Compare your Z Press performance to these weight standards and see where you stand.

LevelWeight
Beginner62 lbs
Novice93 lbs
Intermediate131 lbs
Advanced177 lbs
Elite227 lbs

Z Press Bodyweight Ratio Standards

See how your Z Press strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner0.30
Novice0.50
Intermediate0.70
Advanced0.95
Elite1.25
LevelBodyweight Ratio
Beginner0.10
Novice0.25
Intermediate0.45
Advanced0.65
Elite0.90

Z Press Standards by Bodyweight

Find the Z Press strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs32 lbs52 lbs79 lbs112 lbs148 lbs
120 lbs37 lbs59 lbs87 lbs121 lbs160 lbs
130 lbs42 lbs65 lbs95 lbs131 lbs170 lbs
140 lbs47 lbs72 lbs103 lbs140 lbs181 lbs
150 lbs52 lbs78 lbs110 lbs149 lbs191 lbs
160 lbs57 lbs84 lbs117 lbs157 lbs200 lbs
170 lbs62 lbs89 lbs124 lbs165 lbs209 lbs
180 lbs67 lbs95 lbs131 lbs173 lbs218 lbs
190 lbs71 lbs101 lbs138 lbs180 lbs226 lbs
200 lbs76 lbs106 lbs144 lbs188 lbs235 lbs
210 lbs80 lbs111 lbs150 lbs195 lbs243 lbs
220 lbs85 lbs117 lbs156 lbs201 lbs250 lbs
230 lbs89 lbs122 lbs162 lbs208 lbs258 lbs
240 lbs93 lbs127 lbs168 lbs215 lbs265 lbs
250 lbs97 lbs131 lbs173 lbs221 lbs272 lbs
260 lbs101 lbs136 lbs179 lbs227 lbs279 lbs
270 lbs105 lbs141 lbs184 lbs233 lbs286 lbs
280 lbs109 lbs145 lbs189 lbs239 lbs292 lbs
290 lbs113 lbs150 lbs194 lbs245 lbs298 lbs
300 lbs117 lbs154 lbs199 lbs250 lbs305 lbs
310 lbs120 lbs159 lbs204 lbs256 lbs311 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs12 lbs25 lbs45 lbs71 lbs102 lbs
100 lbs14 lbs28 lbs49 lbs77 lbs109 lbs
110 lbs16 lbs31 lbs53 lbs82 lbs115 lbs
120 lbs18 lbs34 lbs57 lbs87 lbs121 lbs
130 lbs20 lbs37 lbs61 lbs91 lbs126 lbs
140 lbs22 lbs40 lbs65 lbs96 lbs131 lbs
150 lbs24 lbs43 lbs68 lbs100 lbs136 lbs
160 lbs26 lbs45 lbs71 lbs104 lbs141 lbs
170 lbs28 lbs48 lbs74 lbs108 lbs145 lbs
180 lbs30 lbs50 lbs77 lbs111 lbs150 lbs
190 lbs31 lbs52 lbs80 lbs115 lbs154 lbs
200 lbs33 lbs54 lbs83 lbs118 lbs158 lbs
210 lbs35 lbs57 lbs86 lbs122 lbs162 lbs
220 lbs36 lbs59 lbs89 lbs125 lbs165 lbs
230 lbs38 lbs61 lbs91 lbs128 lbs169 lbs
240 lbs40 lbs63 lbs94 lbs131 lbs172 lbs
250 lbs41 lbs65 lbs96 lbs134 lbs175 lbs
260 lbs43 lbs67 lbs98 lbs136 lbs179 lbs

Z Press Standards by Age

Discover how Z Press strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1554 lbs79 lbs112 lbs151 lbs194 lbs
2061 lbs90 lbs128 lbs172 lbs221 lbs
2562 lbs93 lbs131 lbs177 lbs227 lbs
3062 lbs93 lbs131 lbs177 lbs227 lbs
3562 lbs93 lbs131 lbs177 lbs227 lbs
4062 lbs93 lbs131 lbs177 lbs227 lbs
4559 lbs88 lbs125 lbs168 lbs215 lbs
5056 lbs83 lbs117 lbs158 lbs202 lbs
5552 lbs77 lbs109 lbs146 lbs187 lbs
6048 lbs71 lbs100 lbs134 lbs171 lbs
6544 lbs64 lbs90 lbs121 lbs155 lbs
7040 lbs58 lbs82 lbs109 lbs140 lbs
7536 lbs52 lbs73 lbs98 lbs125 lbs
8032 lbs47 lbs66 lbs88 lbs113 lbs
8529 lbs43 lbs60 lbs79 lbs101 lbs
9027 lbs39 lbs54 lbs72 lbs92 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1519 lbs35 lbs57 lbs85 lbs117 lbs
2021 lbs39 lbs64 lbs96 lbs133 lbs
2522 lbs40 lbs66 lbs99 lbs137 lbs
3022 lbs40 lbs66 lbs99 lbs137 lbs
3522 lbs40 lbs66 lbs99 lbs137 lbs
4022 lbs40 lbs66 lbs99 lbs137 lbs
4521 lbs38 lbs63 lbs94 lbs130 lbs
5020 lbs36 lbs59 lbs88 lbs122 lbs
5519 lbs34 lbs55 lbs82 lbs113 lbs
6017 lbs31 lbs50 lbs75 lbs104 lbs
6516 lbs28 lbs46 lbs68 lbs94 lbs
7015 lbs26 lbs42 lbs62 lbs85 lbs
7514 lbs24 lbs38 lbs56 lbs76 lbs
8013 lbs21 lbs34 lbs50 lbs69 lbs
8512 lbs20 lbs31 lbs45 lbs62 lbs
9011 lbs18 lbs28 lbs41 lbs56 lbs

Z Press Overview

The Z Press is a challenging overhead pressing exercise performed in a seated position on the floor, targeting the shoulders, core, and upper body stability.

Muscles Worked

Equipment Needed

Barbell, Dumbbells

How To Perform the Z Press

  1. Sit on the floor with your legs extended straight out in front of you, feet slightly wider than hip-width apart.
  2. Hold a barbell or dumbbells at shoulder height with an overhand grip, elbows under the weights.
  3. Engage your core and keep your torso upright, ensuring your back is straight and not leaning backwards.
  4. Press the weights overhead until your arms are fully extended, keeping your elbows slightly bent at the top.
  5. Lower the weights back to shoulder height with control.
  6. Repeat for the desired number of repetitions.

Want to perfect your form? Check out our detailed guide on Z Press for proper technique and tips.

Pro Tips for Z Press

  • Keep your core engaged to maintain stability and prevent your lower back from arching.
  • Ensure your back remains straight throughout the movement; avoid leaning backward.
  • Start with lighter weights to master the form before progressing to heavier loads.
  • If you find it difficult to maintain balance, consider using a lighter weight or performing the exercise with dumbbells instead of a barbell.

Compare Other Exercises

Exercise Comparison

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