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Exercise Benefits With Proper Form & Technique

Cuban Press

through 10 votes
muscles:Teres MusclesMuscle, DeltoidsMuscle
auxiliary muscles:TricepsMuscle, TrapeziusMuscle
required:Barbell or EZ Bar, Dumbbells (2)
optional:Bench, Seat, Exercise Ball
fitness level:Hard
exercise type:Strength
Variations available (6)
Starting PositionExecution - 1nd Step
Execution - 2rd StepExecution - 3th Step

General And Specifics

Starting Position

  • grasp two dumbbells, an ez curl bar or a barbell a bit wider than shoulder width with over hand grip
  • the palms point backwards
  • upright posture
  • feet are hip width apart

Correct Execution

  • raise the elbows to the sides
  • bend them to 90 degrees, until the upper arms are parallel to the ground and in a line with the shoulders
  • the forearms and the weights hang down
  • rotate the shoulders up, until the forearms point to the ceiling
  • the upper arms do not move
  • stretch the arms almost fully and bring the weights above your head, similar to the shoulder press LINK
  • afterwards, bring the weights back to the starting position in reverse order
  • keep the back straight
  • do several

tip for the workout

  • for more stability, you can sit during the exercise (except gym ball), this makes it easier
  • use a gym ball, this trains the core at the same time (harder)