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
Arrow Press
Arrow Press Instructions
Start Position: Stand with your feet hip-width apart, maintaining proper posture throughout your body, and hold the steel mace in a crossbody position.
Core Engagement:
Brace your core, keeping your spine neutral. Your shoulders should be down and back, avoiding any rounding of the upper back.
Pressing Movement:
Extend the mace out to the side, fully straightening your arm while keeping your wrist neutral and aligned with the mace. Avoid flaring your ribs or arching your back. Ensure the mace stays level, without dipping up or down. To help maintain alignment, keep your eyes on the mace as you press out.
Lowering Phase: Slowly lower the mace back down to the starting cross body position, controlling the movement to prevent the mace from pulling you off balance.
Repetitions: Complete the desired number of reps on one side, then switch side and repeat on the other side.
Muscle Groups & Rating:
Targeted Muscle Groups: Shoulders (Deltoids), Triceps, Upper Back (Trapezius, Rhomboids), Core, Obliques
Difficulty Rating: Intermediate
Start Position: Stand with your feet hip-width apart, maintaining proper posture throughout your body, and hold the steel mace in a crossbody position.
Core Engagement:
Brace your core, keeping your spine neutral. Your shoulders should be down and back, avoiding any rounding of the upper back.
Pressing Movement:
Extend the mace out to the side, fully straightening your arm while keeping your wrist neutral and aligned with the mace. Avoid flaring your ribs or arching your back. Ensure the mace stays level, without dipping up or down. To help maintain alignment, keep your eyes on the mace as you press out.
Lowering Phase: Slowly lower the mace back down to the starting cross body position, controlling the movement to prevent the mace from pulling you off balance.
Repetitions: Complete the desired number of reps on one side, then switch side and repeat on the other side.
Muscle Groups & Rating:
Targeted Muscle Groups: Shoulders (Deltoids), Triceps, Upper Back (Trapezius, Rhomboids), Core, Obliques
Difficulty Rating: Intermediate