video 1.0 SproutVideo SproutVideo https://sproutvideo.com <iframe class='sproutvideo-player' src='https://videos.sproutvideo.com/embed/7091d7b81718ebc8f9/32c382e442138f8e' width='630' height='354' frameborder='0' allowfullscreen referrerpolicy='no-referrer-when-downgrade' title='Video Player'></iframe> 630 354 14.5 High Cross Press Instructions Start Position: Stand with your feet hip-width apart, maintaining proper posture throughout your body. Hold the steel mace in a high cross body placement. Core Engagement: Brace your core, keeping your spine neutral. Ensure your shoulders are down and back, avoiding any rounding of the upper back. Press Phase: Begin by pressing the mace forward from the high cross, keeping the mace steady and maintaining the high cross body placement throughout the press. Pulling Phase: After completing the press, pull the mace back to the high cross body position and return to the starting position, maintaining control and stability. Repetitions: Perform the desired number of repetitions, alternating sides with each curl. Focus on maintaining control, balance, and proper form throughout the exercise. Muscle Groups &amp; Rating: Targeted Muscle Groups: Shoulders (Deltoids), Chest (Pectorals), Triceps, Upper Back (Trapezius, Rhomboids), Core Difficulty Rating: Intermediate to Advanced https://cdn-thumbnails.sproutvideo.com/7091d7b81718ebc8f9/32c382e442138f8e/0/w_1280/poster.jpg?v=1750805879 1280 720 7091d7b81718ebc8f9