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
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
For this rowing exercise you should use a weight that is about 20% lighter than your usual. The resistance band will create a resistance double whammy – forcing you to fight against more than just gravity.
Main Muscles: Latissimus Dorsi, Rear Deltoids, Biceps
– Attach the resistance band to a stable apparatus, such as a squat rack or cable machine
– Keep your chest high, ass out and back straight
– Wrap the band around the handle of the dumbbell and keep ahold of it with your hand while rowing