Mace Press

Description:

The mace press presses the steel mace overhead, with the offset weight making the press far more demanding on the shoulder and grip.

Benefits:

• Builds strength and power for the lift.
• Develops the muscles used in the movement.
• Carries over directly to competition performance.
• Trains the whole body to work together.

Profile:

Equipment:	Steel Mace
Type:	Strength Training (Compound)
Resistance Type:	Steel Mace
Level:	Advanced

Muscles:

Primary Muscles

• Deltoids
• Forearms

Secondary Muscles

• Abdominals and Core
• Upper Trapezius

Classification:

Mechanics:	Compound
Force:	Pull
Utility:	Basic

Instructions:

1. Hold the mace at your shoulder with the head offset to one side.
2. Brace your core and press the mace overhead to a full lockout.
3. Control the offset load as you press.
4. Lower under control back to your shoulder.
5. Repeat, then switch sides.

Common Mistakes:

• Breaking position or rounding the back under load.
• Rushing the lift instead of staying tight.
• Using a range or technique that does not meet the standard.
• Going too heavy before the technique is solid.

Variations:

• Mace 360
• Mace 10-to-2
• Mace Switch

Safety Tips:

• Warm up thoroughly before heavy attempts.
• Use safeties, straps, or a spotter as appropriate.
• Keep the spine braced and in position.
• Stop if you feel sharp pain.

Additional Information:

The mace press presses the steel mace overhead, with the offset weight making the press far more demanding on the shoulder and grip.

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