#AskKenneth | Cuban Press (External Rotation)
Building your shoulders (delts), don’t limit to do overhead Press. There are so many methods & angles to train your delts. The trainees can perform overhead press, lateral raises, frontal raises, reverse flye, facepull...with DB, barbell and cable, but most trainees always forget about their rotator cuffs (肩旋肌群).
For the health of the shoulder joints, training our rotator cuffs are necessary. Cuban Press can be the prehab & rehab exercise. If you are suffering the pain from overhead pressing, I recommend the trainee to do few sets of Cuban Press with light weight before pressing. Tempo 4010 is suggested. It also strengthens the infraspinatus (棘下肌)and teres minor (小圓肌)muscles too.
Moreover, the trainee can perform Cuban Press at the end of the heavy lifting session for the accessory.
Reminder: Pulling & Pressing movements also involve rotator cuffs. If you cannot open your shoulders when you’re doing pulling ups, lat pull down or seated row, you may have shoulders issue.
If the trainee trains 5 days a week, he is recommended to spend a session to do the remedial work. Then you can extend your training age if the Longevity is your goal.
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