Alternating Diagonal Front Press

Alternating Diagonal Front Press Instructions

A dynamic pressing movement that builds strength, coordination, and control through your upper body and core.

Start Position:
Stand tall in your warrior-ready stance with feet about shoulder-width apart, knees slightly bent, and posture proud. Hold the mace in a High Cross position, with the mace head near one shoulder and the handle angled across your chest.

Engage Your Core:
Tighten up your midsection, keeping your spine neutral. Relax your shoulders down and back, staying out of your traps. This sets the foundation for clean, strong presses.

Press Phase (One Side):
Press the mace straight out from the High Cross position. Only the mace head extends forward, and the handle stays close, almost like you’re pulling it back toward your ribs. Think of a controlled punch with rotation and focus.

Alternating Phase:
As soon as you complete the press on one side, smoothly switch to the opposite High Cross position and press again. Keep a steady rhythm as you alternate from side to side.

Reps & Flow:
Continue alternating presses until your total rep count is reached. You can also time this exercise for complex-style work (e.g. 30–60 seconds).

Muscles Worked:

• Shoulders (delts)

• Chest (pecs)

• Core (especially obliques)

• Lats

• Biceps

• Grip & forearms

Coach Note:
This one builds strong rotational control and mimics combat readiness. It’s all about power with precision, not just force, but finesse.