Seated Cuban Press 101 Video Tutorial
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Overview
The Seated Cuban Press is a shoulder-focused exercise that also targets the traps and triceps. To perform this exercise, set an adjustable bench to 90 degrees and select the desired dumbbell weight. Begin by picking up the dumbbells with a neutral grip and positioning them on your knees while sitting on the bench. Initiate the movement with an upright row, pulling the dumbbells up in front of the body to chest height. As the dumbbells reach chest level, externally rotate the arms until the palms face forward, then press the dumbbells overhead by extending the elbows. Slowly reverse the movement by internally rotating the arms and lowering the dumbbells back to the starting position, repeating for the desired reps. This exercise requires proper form and control to effectively engage the shoulder muscles while minimizing the risk of injury.
How to Perform
Adjust the Bench and Select Weights: Set the adjustable bench to a 90-degree angle. Choose the appropriate dumbbell weight from the rack according to your fitness level.
Pick Up the Dumbbells: With a neutral grip (palms facing each other), pick up the dumbbells from the floor. Sit on the bench and rest the dumbbells on your knees for support.
Prepare for the Movement: Take a deep breath, brace your core, and use your legs to help lift the dumbbells, pulling them up the front of your body into an upright row motion until they reach chest height.
External Rotation: As the dumbbells reach chest level, externally rotate your wrists so your palms face forward. Ensure your arms are at a comfortable width to engage your shoulder muscles fully.
Press the Dumbbells Overhead: Extend your elbows to press the dumbbells upwards, fully contracting the deltoid muscles as you bring the weights overhead. Focus on a smooth, controlled motion.
Lower the Weights: Slowly reverse the motion, lowering the dumbbells back down towards chest height. Be mindful of maintaining control to engage the shoulders and prevent momentum from taking over.
Internal Rotation and Return: Internally rotate your wrists as the dumbbells descend to chest height, then bring the dumbbells in front of the body and lower them back to the starting position, maintaining full control of the movement.
Repeat: Perform the exercise for the desired number of repetitions, focusing on controlled motion and proper form throughout to effectively target the shoulder muscles while avoiding injury.
Maintain a stable posture and avoid leaning back during the press to ensure proper engagement of the shoulder muscles.
If you experience any discomfort or strain in the wrists or shoulders, reduce the weight and assess your form to prevent overextension.
Tips
Maintain Proper Posture: Keep your back firmly pressed against the bench pad throughout the entire movement to ensure stability and prevent strain.
Head Position: Avoid letting your head move too far forward during the exercise to maintain a neutral alignment and prevent unnecessary strain on your neck.
Exhale During the Press: As you press the dumbbells overhead, focus on driving the biceps toward your ears while exhaling, ensuring you fully extend your arms without rushing the movement.
Monitor Neck and Trap Tension: If you feel tension building up in your neck or traps, check your thoracic spine extension and shoulder flexion to ensure proper form and reduce the risk of discomfort.
Avoid Locking Elbows: At the top of the movement, keep your elbows slightly bent rather than fully locking them out. This helps maintain continuous tension on the shoulder muscles.
Assess Shoulder Mobility: If you’re unable to fully lock out your elbows overhead, it may indicate limited shoulder mobility, possibly due to insufficient scapular upward rotation. Work on improving this range of motion to optimize the exercise.
How Not to Perform
Avoid Arching Your Back: Do not let your lower back lift off the bench during the exercise. This could lead to unnecessary strain on your spine. Keep your core engaged and back flat against the bench to protect your lower back and prevent using momentum.
Don’t Swing the Dumbbells: Refrain from using momentum to lift the weights. Swinging the dumbbells or jerking the body to get the weights up will reduce the effectiveness of the exercise and can lead to shoulder or trap strain. Focus on controlled, deliberate movements to engage the shoulder muscles fully.
Don’t Let Your Head Jut Forward: Avoid pushing your head forward or looking up excessively. This can put extra pressure on the neck. Keep your head in a neutral position aligned with your spine to minimize neck strain.
Avoid Overextending the Elbows: Do not lock your elbows out completely at the top of the press. Fully locking your elbows can shift the focus away from the shoulders and reduce continuous tension on the target muscles. Keep a slight bend in the elbows throughout.
Don’t Ignore Shoulder Mobility: If you can’t press the dumbbells fully overhead, don’t force it. Lack of shoulder mobility can cause improper form and stress the joints. Work on improving your scapular upward rotation and shoulder flexibility to allow full range of motion without compensation.
Don’t Let the Dumbbells Drift Too Far Forward: Keep the dumbbells aligned with your body throughout the movement. If the weights drift too far forward, it can strain the shoulders and compromise form. Focus on maintaining control and stability, especially as you press overhead.
Avoid Shifting the Shoulders During Rotation: As you rotate your arms during the movement, do not let your shoulders shrug or elevate unnaturally. Keep your shoulders down and away from your ears to prevent trap involvement and focus the effort on the deltoids.
Don’t Rush Through the Reps: Perform the exercise slowly and deliberately to maintain control. Rushing through the movement may cause you to lose form and not fully activate the target muscles, ultimately wasting energy and reducing the exercise’s effectiveness.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
