Good shoulder training moves: Cuban Press
Strong Shoulders not only make your figure more three-dimensional and beautiful, but also make you extremely outstanding in sports performance!
But many people tend to focus all their attention on the superficial deltoid muscles when training their shoulders, while ignoring the more important shoulder stabilizing muscles (rotator cuff)
The rotator cuff muscles are very inconspicuous muscles, but they do play a very key role in sports training; together they surround the shoulder on the humeral joint to stabilize it. But it plays an important role in stabilizing the humerus of the upper arm and shoulder during a wide range of shoulder joint movements.
If our muscles are insufficient or unbalanced, the shoulders will not be in a very stable state during training, which will not only affect the quality of our training, but also increase the risk of injury
So, strengthening and balancing the strength of the rotator cuff (Rotator Cuff) is very important! They will make your shoulders stronger and help reduce the risk of injuries.
Today I would like to recommend a classic shoulder stabilizing muscle training movement: the Cuban press
Cuban Press includes shoulder horizontal abduction, shoulder external rotation, and shoulder abduction!
It can exercise our entire shoulder muscles very well, especially the shoulder rotation muscles!
As shown in the picture
Lie prone on a stool, with both hands Hold a barbell or dumbbell at your side, with your palms facing back and your arms naturally straight!
Action process:
1. Start your shoulders back, lift your elbows and pull up the bar → externally rotate your shoulders → press upward!
2. Drop the bar → internal rotation of the shoulder → drop back to the starting position
Training tips:
1. You also You can choose to do it standing or sitting
2. Keep your body stable! Don't swing.
3. Choose lighter weight exercises to ensure correct movements. Our goal is the small muscle groups of the shoulders. Excessive weight may cause compensation or rotator cuff injury