video 1.0 SproutVideo SproutVideo https://sproutvideo.com <iframe class='sproutvideo-player' src='https://videos.sproutvideo.com/embed/ea91d7b81718ebca63/d2ce2b1c52c090f2' width='630' height='354' frameborder='0' allowfullscreen referrerpolicy='no-referrer-when-downgrade' title='Video Player'></iframe> 630 354 11.916 Vertical Front Press Instructions Start Position: Hold the mace in a vertical body placement &amp; 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 &amp; Rating: Targeted Muscle Groups: Shoulders (Deltoids), Chest (Pectorals), Triceps, Core Difficulty Rating: Intermediate https://cdn-thumbnails.sproutvideo.com/ea91d7b81718ebca63/d2ce2b1c52c090f2/0/w_1280/poster.jpg?v=1750805879 1280 720 ea91d7b81718ebca63