Suspension Cuban Press

Instructions for proper form

To perform the Suspension Cuban Press, start by adjusting the suspension trainer to an appropriate length, ideally around waist height. Stand facing the anchor point with your feet shoulder-width apart. Hold the handles with a pronated grip and begin with your arms bent at 90 degrees, bringing your elbows to shoulder height. Engage your core and ensure your back is straight. Rotate your shoulders externally by moving your forearms upward, keeping your elbows stationary. Once your forearms reach a horizontal position, press upwards until your arms are fully extended overhead. Reverse the motion to return to the starting position, maintaining control throughout the movement.

Common mistakes to avoid

Avoid using momentum to perform the movements; all motions should be controlled. Do not let your elbows flare out excessively as you rotate. Ensure your core is engaged to prevent leaning back or overextending your lower back. Avoid letting the handles pull your wrists past your shoulders.

Benefits

Specific benefits of the exercise

The Suspension Cuban Press is excellent for strengthening the posterior deltoids and improving shoulder stability, which is crucial for overall upper body strength and injury prevention. It also promotes better muscle coordination and enhances flexibility in the shoulder joint.

Expected results and timeframe

With consistent training 2-3 times a week, you can expect improved shoulder strength and stability, noticeable muscle hypertrophy in the deltoids, and better overall shoulder function in approximately 4-8 weeks..

Who this exercise is best for

This exercise is ideal for novice lifters or individuals looking to improve their shoulder strength and stability, particularly those recovering from shoulder injuries or those looking to improve their posture and upper body mechanics.

Scientific studies supporting its effectiveness

Research has demonstrated that training the shoulder complex through multi-planar movements improves muscle activation and joint stability, especially for the rotator cuff and deltoid muscle groups, which are engaged during the Suspension Cuban Press. Studies suggest exercises like this may reduce the risk of shoulder injuries in overhead athletes.

Variations

Beginner modifications

To modify for beginners, perform the Cuban Press without using a suspension trainer, utilizing light dumbbells instead for better control. Additionally, reduce the range of motion in the shoulder external rotation and press until comfortable.

Advanced progressions

For advanced practitioners, increase resistance by using a suspension trainer anchored higher to create more tension or incorporate single-arm variations to challenge stability further. You can also add a squat or lunge to the exercise for compound movement integration.

Integrations

Complementary exercises

Complement the Suspension Cuban Press with exercises like lat pulldowns, push-ups, and face pulls for a complete shoulder and upper back workout.

Super set recommendations

Consider supersets with exercises like the push press or bent-over rows, allowing for balanced shoulder and back development and maximizing time efficiency during your workout.

Sample workout routines

An example routine could include: 1. Suspension Cuban Press – 3 sets of 10-12 reps, 2. Push-ups – 3 sets of 8-10 reps, 3. Bent-over Dumbbell Rows – 3 sets of 10-12 reps, finishing with 4. Plank Hold – 30 seconds for core stabilization.

Exercise combinations

Combine the Suspension Cuban Press with a shoulder mobility warm-up like band pull-aparts and cool down with shoulder stretches to ensure adequate recovery and flexibility.

Best time to do this exercise in your workout

The Suspension Cuban Press is best performed early in your workout regimen after a proper warm-up, allowing for the isolation of shoulder muscles when they are still fresh.