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 Side Press
One Handed Side Press Instructions
Start Position: Stand with your feet hip-width apart, holding the steel mace in one hand near the mace head, positioned next to your body. Allow the mace to hang vertically at your side.
Core Engagement: Brace your core and keep your shoulders relaxed and down. Ensure your spine is neutral, avoiding any rounding of the upper back.
Press Phase: Slowly extend the mace out to your side, keeping your gaze focused on it as you move.
Pull Phase: Draw the mace back toward your body, returning it to the starting position at your side, preparing for the next repetition. Repetitions: Perform the desired number of repetitions. Work both sides.
Muscle Groups & Rating:
Targeted Muscle Groups: Shoulders (Deltoids), Triceps, Upper Back (Trapezius), 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 next to your body. Allow the mace to hang vertically at your side.
Core Engagement: Brace your core and keep your shoulders relaxed and down. Ensure your spine is neutral, avoiding any rounding of the upper back.
Press Phase: Slowly extend the mace out to your side, keeping your gaze focused on it as you move.
Pull Phase: Draw the mace back toward your body, returning it to the starting position at your side, preparing for the next repetition. Repetitions: Perform the desired number of repetitions. Work both sides.
Muscle Groups & Rating:
Targeted Muscle Groups: Shoulders (Deltoids), Triceps, Upper Back (Trapezius), Core (for stabilization)
Difficulty Rating: Intermediate