Single Arm Reverse Flyes with Resistance Band
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:
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
Recent Comments