Offset Press (Steel Mace)

A single-arm shoulder press performed with a steel mace held vertically, where the offset loading significantly challenges core stability.

Instructions

1. Stand with feet shoulder-width apart, holding a steel mace vertically in one hand at shoulder height with the heavy head pointing upward.
2. Engage your core to resist the rotational forces created by the asymmetric load.
3. Press the mace directly overhead, extending your arm fully while maintaining control.
4. Lower the mace back to shoulder height in a controlled manner.
5. Complete all repetitions on one side before switching the mace to the other hand.

Tips

• The asymmetric loading significantly increases core demand, so this is an advanced variation.
• Maintain an upright torso and avoid tilting to compensate for the offset weight.
• This variation is excellent for developing core stability and single-shoulder strength.
• Start with a lighter mace to develop proper balance and control.
• Progress gradually as the rotational forces create unique stability demands.