21 days ago
26
1
Posted On: October 14th 2026, 09:51 pm
(save this one) this hits all the good parts of your upper body
the Z press will keep you HONEST. sitting in a long seated position takes lower body out completely, which puts it on your core and upper body to work. i like the Z press because you can’t lean back, arch, or cheat the movement.
the KB pullover is taking care of the opposite here. your lats are working to pull the weight back from overhead, and with your hips at 90, your low back is forced to stay glued to the floor. we don’t want it peeling up into an arch here.
both are asking you to keep your core engaged and controlled, and let your ribs move, but not flare!
❤️🔥 movement cues 4 u:
→ long seated alternating Z press: sit tall with legs long (can keep them wide or together. the wider, the easier the movement). ribcage stacked over pelvis. press the weight up, not flaring elbows. think sit tall and long spine here. press on the inhale!
→ hips at 90 KB pullover: knees and hips are both at 90 here. low back pressing into the floor, core engaged. hold the KB over your breast bone, and lower slowly. we want the stretch here. go as far as you can without letting your low back arch and your ribs pop. exhale on the pull back to start. this exposes stability since your hips and knees are at 90, don’t rock side to side!
what to think about in both:
→ exhale on the concentric (down on the press, and move back to start on the pullover), inhale on eccentric
→ go lighter than you think on both, not light enough that there is no stimulus, but light enough to where you can control
→ slow down! we don’t need to speed through reps. these are two movements where core is key, so protecting your spine is more important then rushing
→ let your ribcage move, but don’t flare! i know this might be confusing, but there’s a difference between your ribs moving and your ribs compensating or ab gripping
—— example of ribs compensating: poor shoulder mobility, so ribs flare up and back arches. compensations will typiclaly show in your end range
recommended implementation:
→ 3-4 sets
→ 8-10 reps / arm on Z press
→ 10-15 pull overs
→ RPE 7-8
the Z press will keep you HONEST. sitting in a long seated position takes lower body out completely, which puts it on your core and upper body to work. i like the Z press because you can’t lean back, arch, or cheat the movement.
the KB pullover is taking care of the opposite here. your lats are working to pull the weight back from overhead, and with your hips at 90, your low back is forced to stay glued to the floor. we don’t want it peeling up into an arch here.
both are asking you to keep your core engaged and controlled, and let your ribs move, but not flare!
❤️🔥 movement cues 4 u:
→ long seated alternating Z press: sit tall with legs long (can keep them wide or together. the wider, the easier the movement). ribcage stacked over pelvis. press the weight up, not flaring elbows. think sit tall and long spine here. press on the inhale!
→ hips at 90 KB pullover: knees and hips are both at 90 here. low back pressing into the floor, core engaged. hold the KB over your breast bone, and lower slowly. we want the stretch here. go as far as you can without letting your low back arch and your ribs pop. exhale on the pull back to start. this exposes stability since your hips and knees are at 90, don’t rock side to side!
what to think about in both:
→ exhale on the concentric (down on the press, and move back to start on the pullover), inhale on eccentric
→ go lighter than you think on both, not light enough that there is no stimulus, but light enough to where you can control
→ slow down! we don’t need to speed through reps. these are two movements where core is key, so protecting your spine is more important then rushing
→ let your ribcage move, but don’t flare! i know this might be confusing, but there’s a difference between your ribs moving and your ribs compensating or ab gripping
—— example of ribs compensating: poor shoulder mobility, so ribs flare up and back arches. compensations will typiclaly show in your end range
recommended implementation:
→ 3-4 sets
→ 8-10 reps / arm on Z press
→ 10-15 pull overs
→ RPE 7-8
Comments (1)
More posts
