Seated Kettle Bell Cuban Press  (Shoulder Mass)

Seated Kettle Bell Cuban Press (Shoulder Mass)

 

CUBAN PRESS FOR SHOULDER MASS AND TONING

Add shoulder mass to your physique with the Kettle Bell Cuban Press. Guaranteed to fatigue all of the shoulder muscles at once, Cuban presses can get you dramatic results in a short space of time. I highly recommend adding these to your routine if you are looking to increase your personal best for the clean and press. The motion is very similar, so working from a seated position will improve the ability of your upper body to clean and press with good strength and technique. Keep your reps in the 5-10 range to increase mass and 10+ for toning.

Main Muscles: Trapezius (Upper), Deltoids, Rhomboids

Objectives:

  • Keep your back straight, chest high & core tight
  • Take a pronated grip (palms down) and drive your elbows up towards the ceiling in an explosive manner
  • Get your elbows up and under the kettle bells as quickly as possible so that you can catch them on the outside of your biceps
  • Press above head until your elbows lock out
  • Use full range of motion

Try these variations:

https://immortal-training.com/seated-cuban-press/

https://youtu.be/LtWP9oTfYBc

Single Arm Resistance Band Push Press

Single Arm Resistance Band Push Press

https://youtu.be/ryvu61dv-9g



Here is a crafty concept using only a resistance band to help you get your shoulder workout in! Can also be done using a dumbbell or kettle bell.

Main Muscles: Anterior Deltoid, Trapezius Major, Hamstrings, Quadriceps

Key Points:
– Keep your back straight & core tight
– The band should be under the arch of your foot and looped around your palm
– Bend your knees and throw your whole body into the movement when driving upwards
– Press overhead until your elbow locks out
– Use full range of motion and train both sides evenly
Lying Face Row

Lying Face Row

 

Face rows will help correct narrow shoulders and/or kyphosis (hunched back) by working the postural muscles in the upper back. Lying on a bench enables you to perform the exercise without having to worry about supporting your own spine. Great for beginners that need to build some foundation strength.

Main Muscles: Rhomboids, Lower Trapezius, Rear Deltoids

Key Points:

  • The bench should be on a 35 degree incline
  • Your chest should be above the edge of the bench
  • Keep your elbows above the bar and row to your face
  • Use full range of motion

 

Superman Press

Superman Press

 

A variation of the standard superman…

https://immortal-training.com/oxford-personal-trainer-superman/

… the superman press will kick those stubborn postural muscles into action!

You should be able to feel the kinetic chain working from your gluteus all the way up to your trapezius muscles. Be sure that your thumbs are facing upwards and that you are lifting everything off of the floor – chest, arms, thighs, everything! Use this exercise along with others that will strengthen your upper back/rear shoulders in order to correct issues like kyphosis, lordosis and a poor posture.

Seated KB Clean

Seated KB Clean

 

Learning how to clean with great technique takes a lot of practice. Seated KB Cleans is a good starting point.

Most people struggle with the flipping movement that requires you to get your elbows up and under the bar. If you begin working on the technique sitting down you can concentrate on it without having to worry about using your legs. Once you master it, moving on to KB Swing Cleans (standing), KB Cleans, and then Cleans with a barbell, is a good idea.

✌🏾

Tay

🔥🔥

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