One Handed Side Press Instructions

Start Position: Stand with your feet hip-width apart, holding the steel mace in one hand near the mace head, positioned next to your body. Allow the mace to hang vertically at your side.

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

Press Phase: Slowly extend the mace out to your side, keeping your gaze focused on it as you move.

Pull Phase: Draw the mace back toward your body, returning it to the starting position at your side, preparing for the next repetition. Repetitions: Perform the desired number of repetitions. Work both sides.

Muscle Groups & Rating:

Targeted Muscle Groups: Shoulders (Deltoids), Triceps, Upper Back (Trapezius), Core (for stabilization)

Difficulty Rating: Intermediate