How To Do Cuban Press Properly

Harnessing strength in your upper body shouldn’t be hard with the Cuban press workout in your schedule.

Shoulders, rotator cuff and upper back muscles are all targets of this exercise. Thus, there are many muscles worked in just one set.

This workout is commonly used as a dynamic warm-up for weightlifting exercises of the upper body with a light load.

Here are steps to performing the Cuban press correctly.

  • Grasp two dumbbells with a pronated grip while standings in the “scarecrow” pose. Ensure your lower arms dangle in front of you with your shoulders up. Your starting point is here.
  • Rotate your upper arm 180 degrees by externally rotating your shoulders first.
  • Keep the upper arms in place and rotate them until the wrists are directly above the elbows and the forearms are parallel to the floor.
  • Keep the upper arms in this position.
  • To perform this exercise, you must first extend your elbows and straighten your arms overhead while squeezing the dumbbells.
  • Do the steps backwards while taking a deep breath in.
  • Repeat the steps above to complete each rep.

You set your exercise programme on a new path with such a workout.

WHAT MUSCLES DO CUBAN PRESS WORK?

This exercise works a host of muscles. Its dynamic nature ensures the less worked muscles in your upper body come into action.

The Cuban Press mainly works these four muscles.

DELTOIDS

Any exercises working the three deltoids muscles – responsible for your shoulder’s stability.

The three deltoid heads all work together, but each has a distinct purpose. Anterior deltoids are responsible for shoulder flexion.

On the other hand, posterior deltoids are responsible for shoulder extension and external rotation.

Medial or middle deltoids aid in the shoulder’s upward lateral movement (abduction).

BICEPS

This workout has a negligible effect on your creation of huge biceps but, they are pivotal in the initial phase of the shoulder complex.

It is through biceps contraction that the elbow and forearm bend.

TRICEPS

The nature of this exercise means you won’t lift heavyweights. Therefore, you may not feel like your triceps are putting in a lot of strain in lifting.

However, they work great due to the lightness of the weight.

ROTATOR CUFF

The rotator cuff stirs motions such as abduction and rotation with the deltoid muscles to stabilize the shoulder joint.

Subscapularis, supraspinatus, teres minor and infraspinatus muscles make up the rotator cuff.

CUBAN PRESS BENEFITS

There are a lot of benefits to draw from this workout regimen, as highlighted below.

FULL SHOULDER EXERCISE

You simultaneously work all three deltoid muscles equally. Most exercises that work the deltoid only focus on one head. Still, with the press, all three heads are in action simultaneously.

SETTING THE SCAPULAE

Lowering and raising your shoulders – otherwise known as scapulae setting – is paramount in Cuban presses.

A proper position prevent injuries to the shoulder. Thus, keeping the correct position of the upper arm and shoulder scapula is key which is what the presses are all about.

They align your scapulae beforehand to keep your shoulder joints safe and increase your weight capacity.

CUSHIONING ROTATOR CUFF FROM INJURY

You can prevent rotator cuff injuries before they start by working your entire delt region.

BETTER FLEXIBILITY OF THE SHOULDER

Your shoulder muscles become more flexible with continued training. Exercising in this technique stretch all major shoulder muscles.

However, the workout is not recommended for anyone with an active shoulder injury as it may exacerbate the situation.

 

ALTERNATIVES TO CUBAN PRESS

Although this is an excellent shoulder workout, you can introduce other exciting workouts targeting the shoulders.

These are the alternatives.

DUMBBELL CUBAN PRESS

It is a fantastic workout since you equally train both sides of the body. The dumbbells are light, too, making lifting easy.

CUBAN ROTATION

Cuban rotation is an abbreviated version of the full-fledged Cuban exercise. If you ever did total-shoulder exercises, you appreciate this new twist.

It is a good option if you want to focus on your rotator cuff while also doing a lot of upright rows and overhead presses.

FACE PULLS

Face pull with external rotation strengthens the posterior delts and mid-traps. You workout while your arms are parallel to the floor and your wrists and elbow joints aligned in a straight line.

The posterior deltoid and rotator cuff are more engaged with face pulls than any other exercise. This makes it a great alternative.

PRONE INCLINE DUMBBELL PRESS

This exercise targets the posterior deltoids, the upper trapezius, and the rhomboids. It improves posture and shoulder strength.

BANDED DUMBBELL VICTORY RAISE

Banded dumbbell victory raise uses a single action to target the same muscles. Biceps, deltoids and triceps work more in this variation.

ARNOLD PRESS

The Arnold Press simultaneously work all three deltoids heads. It is also a great alternative if you are using heavyweights.

DUMBBELL YTI SHOULDER COMPLEX

The YTI shoulder complex with dumbbells increases the strength and stability of the shoulder.

It involves a sequence of three movements for your arms, which gives the name ‘YTI’. But, it is hard enough.

Going mild at first will help you crack the hardness of this set of exercises.

CUBAN PRESS MISTAKES TO AVOID

Much as Cuban presses are impressive, there are a few mistakes that you should not make.

STAY AWAY IF YOU HAVE A SHOULDER INJURY

Getting down on this workout with an injured shoulder will only cause more problems for you.

The high range of motion aggravates conditions such as arthritis, calcification or tendonitis.

POOR COORDINATION

Good synchronization and muscle control are essential in the Cuban presses. Before trying this exercise, master the mandatory movements – overhead press, upright row and external rotation.

These movements require good mastery, proper coordination and execution. Without these aspects, it becomes counterproductive for novices.

CONCLUSION

Cuban press should be a part of your upper body training because it is effective and only needs lightweight. Besides, you can do it in the comfort of your home as long as your movements are right.