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