Arrow Press Instructions

A strong, focused press that builds shoulder strenght & stability, core control, and full-body awareness.

Start Position:
Stand with your feet hip-width apart in a solid, upright stance. Hold the mace in a High Cross position, across your upper chest, with the mace head near one shoulder and the handle angled down toward your opposite side.

Core Engagement:
Brace your core and keep your spine neutral. Shoulders should stay relaxed, down, and pulled slightly back. Avoid rounding your upper back or letting your posture collapse.

Pressing Phase:
Press the mace straight out to the side, fully extending your arm while keeping your wrist in line with the handle. Don’t let the mace dip or tilt and aim to keep it level the whole time. Stay grounded through your core and ribs — no flaring or arching. A good cue here is to keep your eyes on the mace as it moves.

Lowering Phase:
Slowly and with control, bring the mace back to your High Cross position. Resist the urge to rush; control is where the strength lives.

Reps & Sides:
Complete all reps on one side first, then switch sides and repeat.

Muscles Worked:

• Shoulders (Deltoids)

• Triceps

• Upper Back (Traps & Rhomboids)

• Core (especially obliques)

• Grip & forearms

Difficulty Level: Intermediate

Coach Note:
This one’s all about control and precision. Think of it as drawing a bow; steady, focused, and strong from your core to your fingertips.