Bent Over Cuban Press Exercise

In this post:

Hey it’s Nick Ortego here. I’m gonna
show you how to do an exercise. I call it
bent over Cuban press. It’s really good
for activating the spinal extensors in a
stabilizing way,really good for creating
balanced strength around the shoulder
girdle. The way we’re gonna do it is
without weight. I’ll do light dumbbells. It’s
one of those things you probably most
people will get a good bit of a workout
from it without any weight at all. And
then you’d want to start with very light
dumbbells like even those little pink
one pounders you see in the group-ex
classes at the gym. So you start with the
hips hinged and I’m gonna link to a
video about hip hinging at the end of
this one on the end screen. But hinge the
that means the spine is straight and now
rounded, knees are slightly bent. From
there I let my arms hang down even with
the shoulders.
I bring the elbows back to about
shoulder height or a little bit higher.
They’re not down by my side they’re out
to the side like this and then,
externally rotate the shoulders, and then
push my arms up similar to a pressing
motion, except the gravity’s not pushing
me this way. The gravity is pushing me
this way. I activate all these
muscles in my upper back, stabilizers of
the shoulder girdle, to do the exercise.
So it looks like this: elbows up, hands up,
hands forward, elbows back down, hands
down. boom boom boom boom with the
dumbbells. It looks like this.
Try a few sets of 12 with no weight once
you feel comfortable with that using a
mirror. Making sure that you’re keeping
the arms up in line with the rest of
your torso, and if you got any benefit
from this video leave a comment below. If
you’d like to get more content not
available on the blog or on the regular
YouTube channel, then click the link
that’s connected to this video you’ll
have a chance to sign up for the Run
Better Now VIP club.

Author: Nick Ortego is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and assisted stretching.
Also find more on the Nick Ortego Fitness YouTube Channel

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