Extended Reverse Crunch

Vertical Front Press

Start Position:
Hold the mace in a vertical body placement & with a stacked hand placement, gripping it near the end of the handle (make it easier by gripping towards the center).

Core Engagement:
Brace your core, keeping your spine neutral. Ensure your shoulders are relaxed and down, avoiding any rounding or shrugging.

Press Phase:
Start by smoothly pressing the mace out in front of you while keeping it in a vertical position. Ensure you maintain control and proper alignment throughout the movement.

Return Phase:
After completing the press, bring the mace back toward your body to the starting position. Get ready for the next repetition.

Repetitions:
Complete the desired number of repetitions. Switch hands for balanced training.

Muscle Groups & Rating:
Targeted Muscle Groups: Shoulders (Deltoids), Chest (Pectorals), Triceps, Core
Difficulty Rating: Intermediate