Cuban Press
Differentiation: Mechanics
This variation of a Standing Shoulder Press is unique. Here is how: it involves a complex, two-part movement. You raise your arms 90 degrees using an arc motion in the first part of the movement. This movement works your deltoid muscles. You perform a press in the second part of the movement. This movement builds the overall shoulder muscle.
Starting Position
To get into starting position, do this...
1) Obtain two dumbbells.
2) Locate an area of the gym with ample floor space to perform the exercise.
3) Place the two dumbbells on the floor.
4) Stand with your feet near the dumbbells.
5) Place your feet roughly shoulder-width apart for stability.
6) Squat to lower your torso and grasp a kettlebell in each hand, palms down.
7) Hold the dumbbells with your palms facing towards your thighs.
8) Look straight ahead.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Keeping your elbows flared away from your body, rotate the dumbbells up using an arc motion
3) ...until the dumbbells are level with your shoulders.
4) Exhale as you push the dumbbells straight up and over your head, fully extending your arms
5) ...until your arms are pointed overhead.
6) This is the ending position.
7) Hold this position for a count of one second.
8) Then, inhale as you lower the dumbbells to head level.
9) Then, move the dumbbells down to chest level using an arc motion.
10) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Do not smack the dumbbells together at the top of the movement.
Keep your back straight and your head forward.
Keep your elbows above your hands during the part of the movement where you lift the weight from waist level to shoulder level.
Gear Advice
To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Bowflex SelectTech 552 Dumbbell Set | $299.00 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
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Appearing in the Video
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Tip
Do not lock out every single rep, otherwise you will become tired too easily.