Warrior Press Instructions

Start Position:
Hold the mace in one hand, gripping it near the top of the mace head. Bring the mace up and over your shoulder, positioning the head at ear level. The mace should now be held horizontally, with the handle parallel to the ground.

Core Engagement:
Brace your core, keeping your spine neutral. Ensure your shoulders are relaxed and down, avoiding any rounding or shrugging.

Press Phase:
Begin by smoothly pressing the mace straight upward while keeping it in its original horizontal position.

Return Phase:
After completing the press, lower the mace back to the starting position, reversing the motion.

Repetitions:
Complete the desired number of repetitions on one side, then switch to the other side to ensure balanced training.

Muscle Groups & Rating:

Targeted Muscle Groups: Shoulders (Deltoids), Triceps, Upper Chest, Core, Upper Back (Trapezius)

Difficulty Rating: Intermediate