Uneven Press Instructions

Start Position:
Stand with your feet hip-width apart, holding the steel mace with one hand close to the middle of the handle (away from the mace head) and the other hand towards the end of the handle in an overhand grip. Position the mace in a horizontal top placement at shoulder height. This uneven grip creates an imbalanced load, adding a challenge to the exercise.

Core Engagement:
Brace your core, keeping your spine neutral. Ensure your shoulders are down and back, avoiding any rounding of the upper back.

Pressing Movement:
Press the mace straight up overhead with the hand closer to the mace head, fully extending your arm while maintaining a neutral wrist position. Keep your body stable and avoid flaring your ribs or arching your back. The uneven grip will require additional core activation to maintain balance.

Lowering Phase:
Slowly lower the mace back down to the starting position, controlling the movement to prevent the mace from swinging or pulling you off balance. Focus on keeping your torso stable throughout the descent.

Repetitions:
Complete the desired number of reps on one side, then switch to the other side, ensuring that the uneven grip is maintained for each repetition.

Muscle Groups & Rating:

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

Difficulty Rating: Beginner to Intermediate