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.
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