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
Vertical Front Press
Vertical Front Press Instructions
Start Position:
Hold the mace in a vertical body placement & with a stacked hand placement, gripping it near the end of the handle (make it easier by gripping towards the center).
Core Engagement:
Brace your core, keeping your spine neutral. Ensure your shoulders are relaxed and down, avoiding any rounding or shrugging.
Press Phase:
Start by smoothly pressing the mace out in front of you while keeping it in a vertical position. Ensure you maintain control and proper alignment throughout the movement.
Return Phase:
After completing the press, bring the mace back toward your body to the starting position. Get ready for the next repetition.
Repetitions:
Complete the desired number of repetitions. Switch hands for balanced training.
Muscle Groups & Rating:
Targeted Muscle Groups: Shoulders (Deltoids), Chest (Pectorals), Triceps, Core
Difficulty Rating: Intermediate
Start Position:
Hold the mace in a vertical body placement & with a stacked hand placement, gripping it near the end of the handle (make it easier by gripping towards the center).
Core Engagement:
Brace your core, keeping your spine neutral. Ensure your shoulders are relaxed and down, avoiding any rounding or shrugging.
Press Phase:
Start by smoothly pressing the mace out in front of you while keeping it in a vertical position. Ensure you maintain control and proper alignment throughout the movement.
Return Phase:
After completing the press, bring the mace back toward your body to the starting position. Get ready for the next repetition.
Repetitions:
Complete the desired number of repetitions. Switch hands for balanced training.
Muscle Groups & Rating:
Targeted Muscle Groups: Shoulders (Deltoids), Chest (Pectorals), Triceps, Core
Difficulty Rating: Intermediate