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
High Cross Press
High Cross Press Instructions
Start Position:
Stand with your feet hip-width apart, maintaining proper posture throughout your body. Hold the steel mace in a high cross body placement.
Core Engagement:
Brace your core, keeping your spine neutral. Ensure your shoulders are down and back, avoiding any rounding of the upper back.
Press Phase:
Begin by pressing the mace forward from the high cross, keeping the mace steady and maintaining the high cross body placement throughout the press.
Pulling Phase:
After completing the press, pull the mace back to the high cross body position and return to the starting position, maintaining control and stability.
Repetitions:
Perform the desired number of repetitions, alternating sides with each curl. Focus on maintaining control, balance, and proper form throughout the exercise.
Muscle Groups & Rating:
Targeted Muscle Groups: Shoulders (Deltoids), Chest (Pectorals), Triceps, Upper Back (Trapezius, Rhomboids), Core
Difficulty Rating: Intermediate to Advanced
Start Position:
Stand with your feet hip-width apart, maintaining proper posture throughout your body. Hold the steel mace in a high cross body placement.
Core Engagement:
Brace your core, keeping your spine neutral. Ensure your shoulders are down and back, avoiding any rounding of the upper back.
Press Phase:
Begin by pressing the mace forward from the high cross, keeping the mace steady and maintaining the high cross body placement throughout the press.
Pulling Phase:
After completing the press, pull the mace back to the high cross body position and return to the starting position, maintaining control and stability.
Repetitions:
Perform the desired number of repetitions, alternating sides with each curl. Focus on maintaining control, balance, and proper form throughout the exercise.
Muscle Groups & Rating:
Targeted Muscle Groups: Shoulders (Deltoids), Chest (Pectorals), Triceps, Upper Back (Trapezius, Rhomboids), Core
Difficulty Rating: Intermediate to Advanced