Even Press
Uneven Press
Dynamic Curls
Alternating Dynamic Curls
Arrow Press
High Cross Press
Front Raise
Warrior Press
Vertical Front Press
Tricep Extensions
Pull Overs
Side Pull Overs
Reverse Bicep Curls
One Handed Front Press
One Handed Side Press
Modified Horizontal Middle Transition (Slow Tempo)
Horizontal Middle Transition
Horizontal Middle Press
SMW Video Library - Upper Body
One Handed Front Press
One Handed Front Press Instructions
Start Position:
Stand with your feet hip-width apart, holding the steel mace in one hand near the mace head, positioned in front of your body. Allow the mace to hang vertically in front of you.
Core Engagement:
Brace your core, keeping your spine neutral and shoulders relaxed and down. Ensure there’s no rounding of the upper back.
Press Phase:
Slowly press the mace straight forward in front of your body, keeping your gaze focused on it as you extend your arm.
Pull Phase:
Draw the mace back toward your body, returning to the starting position in front, preparing for the next repetition.
Repetitions:
Perform the desired number of reps, then switch sides to maintain balanced training.
Muscle Groups & Rating:
Targeted Muscle Groups: Shoulders (Deltoids), Triceps, Chest (Pectorals), Core (for stabilization)
Difficulty Rating: Intermediate
Start Position:
Stand with your feet hip-width apart, holding the steel mace in one hand near the mace head, positioned in front of your body. Allow the mace to hang vertically in front of you.
Core Engagement:
Brace your core, keeping your spine neutral and shoulders relaxed and down. Ensure there’s no rounding of the upper back.
Press Phase:
Slowly press the mace straight forward in front of your body, keeping your gaze focused on it as you extend your arm.
Pull Phase:
Draw the mace back toward your body, returning to the starting position in front, preparing for the next repetition.
Repetitions:
Perform the desired number of reps, then switch sides to maintain balanced training.
Muscle Groups & Rating:
Targeted Muscle Groups: Shoulders (Deltoids), Triceps, Chest (Pectorals), Core (for stabilization)
Difficulty Rating: Intermediate