Whether you're looking to build some serious upper body strength or improve your shoulder stability and mobility, the Cuban press – together with its many variations – is an exercise that deserves a permanent spot in your training regimen!

In this blog, we will break down the performance cues of the Cuban press, explore its variations, and dive into the many benefits this exercise has to offer.

How to Perform the Cuban Press

• Start by grabbing two Dumbbells and stand tall, keeping your spine in a neutral position and your core tight. The dumbbells should be at your sides with your arms extended at this starting position.

• While keeping the dumbbells in their horizontal position, pull them up towards your chest. Lead the movement with your elbows.

• Once your upper arms have reached a parallel position to the floor, rotate the dumbbells out- and upwards so they are positioned directly above your shoulders.

• Finish the rep by pressing the dumbbells out over your head. Be careful not to overextend your elbows in this position.

• To return to the start position, reverse the movement in a controlled manner.

Cuban Press Benefits

Incorporating the Cuban press into your workout routine will contribute to stronger, more mobile shoulders and ultimately enhance your upper body strength. There are many benefits associated with the Cuban press. Here are the three most important ones -

Increased Shoulder Strength and Stability

The Cuban press is an excellent exercise for developing shoulder strength. It specifically targets the often-neglected rotator cuffs, which play a crucial role in shoulder stability. A strong rotator cuff can help reduce the risk of shoulder injuries and improve overall shoulder function.

Improved Posture

Performing the Cuban press encourages proper shoulder and upper back posture. Strengthening the muscles responsible for keeping your shoulders in the correct position can help alleviate issues associated with poor posture, such as rounded shoulders and forward head tilt.

Enhanced Shoulder Mobility

This exercise involves a wide range of motion, which helps improve shoulder mobility. It's especially beneficial for anyone looking to increase their strength and control in overhead positions. Improved shoulder mobility can translate to better performance in sports and activities such as Olympic lifting, swimming, and gymnastics.

Cuban Press Variations

Whereas the dumbbell Cuban press is the most common way to perform this movement, other options are available, and each have benefits.

Barbell Cuban Press

The stages of this variation are the same as those of the original version. You simply swap out the dumbbells for a Barbell.

Since you are working with a single, solid piece of equipment instead of two independent weights, the barbell Cuban press offers better control and balance. This can make the movement easier for beginners. Because a barbell facilitates better control and balance, it is also possible to lift more weight using this variation.

Chest Supported Cuban Press

The chest-supported version of the Cuban press is an excellent strict variation for targeting the shoulders while minimizing the risk of 'cheating' the movement using body momentum.

• Adjust an incline bench to a comfortable angle, usually around 45-60 degrees. Position yourself 'chest first' on the bench and place your feet firmly on the ground.

• Pick up a dumbbell in each hand, and let your arms hang straight down towards the floor. While keeping your chest against the bench's backrest, lead the movement with your elbows, just like in the traditional Cuban press.

• When your upper arms are parallel to the floor, rotate the dumbbells so they're directly above your shoulders.

• Finish the repetition by pressing the dumbbells overhead. Again, be cautious not to overextend your elbows.

• Then, reverse the movement in a controlled manner to return to the starting position.

Seated Cuban Press

This variation also uses a Weight Bench in the setup. This time, you sit up straight with your back against the backrest and plant your feet firmly on the floor. The remaining performance cues are identical to the traditional Cuban press.

This seated variation of the Cuban press is a great option when you are worried about maintaining proper posture during the exercise. The bench provides additional back support and actively encourages core engagement.

Cuban Rotation

The Cuban press and the Cuban rotation are closely related exercises but have some key differences. The Cuban rotation is essentially a minimalistic version of the movement – omitting both the upright row and overhead press. The exercise is entirely focused on the rotation element.

The Cuban rotation allows you to focus solely on targeting your rotator cuffs without needing to pull or press overhead repeatedly.

• Begin the Cuban rotation by lifting your dumbbells or barbell upwards until your upper arms are parallel to the floor.

• Rotate the dumbbells out and up so the equipment finishes at head height.

• Rotate the dumbbells back down and repeat.

Incorporating Cuban presses into your fitness routine can be a game-changer for your shoulder strength, mobility, and overall upper-body performance. Whether you opt for the traditional Cuban press, its variations, or the Cuban rotation, the benefits are there. With consistency and proper form, you'll sculpt stronger, more stable shoulders, reduce the risk of injuries, and boost your athletic performance. So, don't hesitate to give the Cuban press a try!

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Tags: Equipment > Dumbbells ; Exercise Type > Strength