Diagonal Front Press

Diagonal Front Press Instructions

A focused pressing movement that builds strength, stability, and shoulder control from a powerful warrior stance.

Start Position:
Stand tall with your feet about shoulder-width apart; this is your warrior-ready stance. Hold the mace in a High Cross position, with the mace head near one shoulder and the handle crossing your upper chest at an angle.

Core Engagement:
Brace your core to keep your spine neutral. Drop your shoulders down and back, avoiding any shrugging or rounding. Stay grounded and solid.

Press Phase:
Press the mace forward from the High Cross position. Lead with the mace head while keeping the handle close to your body like you’re extending a strong, controlled strike. Keep the movement smooth and intentional.

Return & Repeat:
Bring the mace back to your starting High Cross position after each rep. Once you complete all reps on one side, switch to the other side and repeat.

Muscles Worked:

• Shoulders

• Chest

• Core (especially obliques)

• Biceps

• Lats

• Grip & forearms

Coach Note:
This movement sharpens your control and focus. It’s not about speed,it’s about precision and stability through the press.