Sit Ups With Overhead Press Instructions

Start Position:
Lie flat on your back with your knees bent and feet flat on the floor.
Hold the steel mace horizontally with both hands, one near the mace head and the other near the end of the handle.
Rest the mace just above your chest with your arms slightly bent.

Core Engagement:
Engage your core muscles and press your lower back into the floor to maintain stability throughout the movement.
Keep your shoulders down and away from your ears.

Sit-Up Phase:
Begin the sit-up by lifting your upper body off the ground, engaging your core as you curl your torso toward your knees.
Keep the mace close to your chest as you sit all the way up, maintaining control and proper alignment.

Overhead Press Phase:
Once you’re sitting upright, press the mace directly overhead by fully extending your arms while keeping your core tight.
Ensure the mace stays in a horizontal position as you press it upwards.

Lowering Phase:
Lower the mace back to your chest and slowly return your upper body to the floor, controlling the descent with your core.

Repetitions:
Perform the desired number of repetitions, maintaining control and proper form throughout. Focus on a smooth transition between the sit-up and the overhead press for each repetition. Alternate the position of the mace head to work both sides evenly.

Muscle Groups & Rating:

Targeted Muscle Groups: Abdominals (Rectus Abdominis), Shoulders (Deltoids), Triceps, Core

Difficulty Rating: Intermediate