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

Elevated Side DB Lunges

Elevated Side DB Lunges

 

Bootybuilding at it’s best. If you’re looking to build amazing glutes then incorporate this advanced movement into your leg day routine.

Main Muscles: Gluteus Maximus & Medius, Hamstrings, Adductors, Quadriceps

Key Points:

– Keep your chest high, ass out & back straight

– Begin with both feet on the box, so that you can lunge laterally onto the floor

– Lock the knee on the stationary leg and keep the foot flat on the box

– Keep your back arched and chest up when reaching for the floor

– Push through the heel on the lunging leg to drive yourself back up on to the box

– Train both sides evenly

Elevated Short Step Lunges

Elevated Short Step Lunges

Use this exercise to build amazing quadriceps! Word of advice: The higher the box, the more quad engagement you will experience.

Main Muscles: Quadriceps, Hamstrings, Gluteus Maximus

Key Points:

– Keep your chest up, back arched and core tight

– Begin standing with both feet on the box, so that you can lunge off of it onto the floor

– Lunge so that your back knee lines up with your leading heel

– Keeping your bodyweight on your leading heel and your back arched, take your chest towards your thigh until you feel your quadriceps engage

– Push your heel through the floor to drive yourself back on to the box

– Train both sides evenly

Single Leg Resistance Band Wood Chop

Single Leg Resistance Band Wood Chop

 

This one legged wood chop is designed to engage the deep muscles in your core and in/around the spine. Focus on balance and use a slow, controlled movement.

Main Muscles: Obliques & Inner Core

Key Points:

– Attach the resistance band to a stable apparatus such as a squat rack or cable machine

– Keep your core tight and chest high

– Stand on the leg that is closest to the post where the band is attached

– Extend your arms and lock your elbows with hands in front of your solar plexus

– Keep your head straight while twisting your body

– Draw a quarter circle around your body with your hands when twisting from 12 o’clock to 3 o’clock and then 12 o’clock to 9 o’clock on the opposite side

– Train both sides evenly

Single Arm Bent Over DB Row with Resistance Band

Single Arm Bent Over DB Row with Resistance Band

 

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

Key Points:

– 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

– Row towards your waist

– Use full range of motion

Supine Hamstring Curl

Supine Hamstring Curl

 

Supine Hamstring Curls is a beginners exercise that will help build strength in hamstrings. I recommend using them in circuits or super sets with squats or dead lifts.

Main Muscles: Hamstrings

Key Points:

– Keep your back straight, core tight and hips off of the floor

– Begin with your Achilles on the ball and knees locked

– Pull your heels towards your buttocks and extend your legs back out

– Use full range of motion

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