Cuban press
The Cuban press is an effective exercise to develop strength and stability in the shoulders, rotator cuff, and upper back. It is a combination of a shoulder external rotation and a dumbbell press, making it a highly effective multi-muscle, multi-motion exercise. The Cuban press can be done standing or as a more challenging variation on an incline bench. It is usually performed with a relatively light weight as part of a warm-up routine for upper-body lifting.
The Cuban press is an effective way to target the shoulder muscles, the rotator cuff, and the upper back. It is a combination of a shoulder external rotation and a dumbbell press, making it an effective exercise to work multiple muscles and motions at once. The Cuban press can be done both standing or face-down on an incline bench for an extra challenge. As the exercise is usually done with light weight, it is best suited as part of a dynamic warm-up for upper-body lifting.
The Cuban press is an ideal exercise to develop shoulder strength and stability. It combines a shoulder external rotation with a dumbbell press, making it a powerful exercise to work multiple muscles and movements at once. The Cuban press can be performed either standing or face-down on an incline bench for an extra challenge. To get maximum benefit from the Cuban press, use light weights as part of a dynamic warm-up for upper-body lifting.
Type:
Strength
Muscles Used:
Shoulders
Level:
Intermediate
Equipment:
Dumbbell
Benefits Of This Exercise
- Activates and strengthens rotator cuff and shoulder stabilizer muscles
- Ideal exercise for developing shoulder strength and stability
- Combines shoulder external rotation with a dumbbell press for a powerful multi-muscle, multi-motion exercise
- Can be done standing or face-down on an incline bench for an extra challenge
- Great warm-up for benching or heavier shoulder presses
- Light weights used for maximum benefit
- Can add size and definition to shoulders
Step by Step Instructions For Cuban press
- Stand with a dumbbell in each hand, holding them with a pronated grip.
- Raise your upper arms so that they are parallel to the floor, allowing your lower arms to hang in the “scarecrow” position.
- Externally rotate your shoulders, moving your upper arms 180 degrees while keeping your upper arms in place.
- Continue rotating your upper arms until your wrists are directly above your elbows and your forearms are perpendicular to the floor.
- Press the dumbbells overhead by extending at the elbows and straightening your arms.
- Breathe in as you return to the starting position by reversing the steps.
- Repeat the exercise for the recommended number of repetitions.
- Variation: Instead of dumbbells, you can also use a barbell for this exercise.
Warm Up Tips
- The Cuban press is an effective exercise to develop strength and stability in the shoulders, rotator cuff, and upper back.
- It is a combination of a shoulder external rotation and a dumbbell press, making it a highly effective multi-muscle, multi-motion exercise.
- The Cuban press can be done standing or as a more challenging variation on an incline bench.
- It is usually performed with a relatively light weight as part of a warm-up routine for upper-body lifting.
- Take a dumbbell in each hand with a pronated grip in a standing position. Raise your upper arms so that they are parallel to the floor, allowing your lower arms to hang in the "scarecrow" position. This will be your starting position.
- To initiate the movement, externally rotate the shoulders to move the upper arm 180 degrees. Keep the upper arms in place, rotating the upper arms until the wrists are directly above the elbows, the forearms perpendicular to the floor.
- Now press the dumbbells by extending at the elbows, straightening your arms overhead.
- Return to the starting position as you breathe in by reversing the steps.
- Repeat for the recommended amount of repetitions.
- Variation: You can also use a barbell.
Cuban press Safety Tips
- Start with a light weight: Since the Cuban press is usually performed as part of a warm-up routine, it is best to start with a light weight. This will help you focus on proper form and prevent any potential injuries.
- Maintain proper form: Throughout the exercise, it is important to maintain proper form. Keep your upper arms parallel to the floor and your lower arms in the “scarecrow” position. This will ensure that you are targeting the correct muscles and avoid any unnecessary strain.
- Control the movement: When performing the Cuban press, focus on controlling the movement. Avoid using momentum or swinging your arms to lift the weight. This will help engage the targeted muscles effectively and reduce the risk of injury.
- Breathe properly: Remember to breathe properly during the exercise. Inhale as you lower the dumbbells and exhale as you press them overhead. This will help stabilize your core and provide support during the movement.
- Listen to your body: Pay attention to how your body feels during the exercise. If you experience any pain or discomfort, stop immediately and consult a fitness professional. It is important to listen to your body and avoid pushing through any pain.
- Start with a proper warm-up: Before performing the Cuban press or any other exercise, make sure to warm up your muscles properly. This can include light cardio, dynamic stretching, and mobility exercises. A warm-up
Incorporating Into Other Workouts
To incorporate the Cuban press into your workouts, follow these steps:
1. Start by taking a dumbbell in each hand with a pronated grip in a standing position. Raise your upper arms so that they are parallel to the floor, allowing your lower arms to hang in the "scarecrow" position. This is your starting position.
2. Initiate the movement by externally rotating your shoulders to move the upper arms 180 degrees. Keep the upper arms in place while rotating the forearms until your wrists are directly above your elbows and your forearms are perpendicular to the floor.
3. Press the dumbbells overhead by extending at the elbows and straightening your arms.
4. Return to the starting position as you breathe in by reversing the steps.
5. Repeat the exercise for the recommended number of repetitions.
You can also perform the Cuban press using a barbell instead of dumbbells for variation.
Incorporating the Cuban press into your workouts can provide several benefits. It activates and strengthens the rotator cuff and shoulder stabilizer muscles, making it an ideal exercise for developing shoulder strength and stability. Additionally, it can add size and definition to your shoulders.
The Cuban press is a great warm-up exercise for benching or heavier shoulder presses. It can be performed with light weights to ensure maximum benefit. You can include it as part of your upper-body warm-up routine before engaging in heavier lifting.
For an extra challenge, you can try performing the Cuban press while face-down on