Could it be that the Cuban press is an underrated method for developing powerful and robust shoulder muscles?
Want to level up your upper-body workout with a move that's under the radar but packs a powerful punch? Enter the Cuban Press. This underrated exercise not only helps build stronger, more defined shoulders, but it also improves mobility and stability – an essential duo for staying injury-free in and outside the gym.
So, what's the deal with the Cuban Press? It's all about targeting those hard-to-reach muscles, primarily the rotator cuff, rear and side delts, and the traps. Coupled with its impact on shoulder strength and health, this move is a must-have in your shoulder exercise arsenal.
But how does one execute this bad boy? First, start by gripping a pair of dumbbells and lifting your elbows up and out to shoulder height, similar to an upright row. At the top, rotate your arms so the dumbbells move into a front-facing press position. Then, press the dumbbells overhead until your arms are fully extended, identical to an overhead press. Reverse the movement with control, bringing the dumbbells back down to your sides.
Now, let's talk about why you should give the Cuban Press a chance. Here are three main reasons to incorporate it into your workout routine.
- Improved Posture: This exercise fires up the often-neglected muscles at the back of your shoulders, helping you stand taller and keeping your shoulders in the correct position.
- Better Stability: By targeting the smaller stabilizing muscles around the shoulder joint, the Cuban Press builds strength where it counts. This, in turn, helps reduce the risk of injury and improves overall shoulder control and function.
- Time Efficiency: This move combines several different movements into one, saving you time and allowing you to get a lot done during your workout.
Feeling pumped? Let's get started with the Cuban Press. Grab whatever weights you prefer – barbells, resistance bands, or dumbbells (Jack suggests dumbbells for better movement flexibility) – and make sure you're using light weights to begin with. Aim for 2-3 sets of 10-12 reps, building up as you master the movement.
For you rookies, here are some beginner tips to help you execute the Cuban Press with ease and precision.
- Embrace Light Weights: The Cuban Press demands control and precision, so it won't take much weight to feel the effects.
- Go Slow and Steady: Move smoothly and steadily to ensure that you get those crucial shoulder rotations in.
- Maintain High Elbows: Keep your elbows high during the rotation to avoid straining your shoulder.
If you find yourself getting tired of the same ol' routine, Jack recommends trying the Cuban Press on an incline weight bench or while seated to add some variety and challenge yourself.
Lastly, remember to keep prioritizing proper form, slowly building up your strength, and listening to your body to ensure you make consistent progress. With dedication and discipline, your shoulders will thank you!
The Cuban Press, with its focus on the rotator cuff, rear and side delts, and the traps, isn't just about fitness-and-exercise; it's also a valuable tool for health-and-wellness, improving posture and stability, making it an essential exercise for staying injury-free and maintaining proper form. Incorporating this time-efficient movement into your routine can help build stronger shoulders and reduce the risk of injury.
