Cuban Dumbbell Press – A movement that combines dumbbell pulls to the chin, the scarecrow exercise, and the classic vertical press. It is performed exclusively with light weights. The goal of including the Cuban bench press in the plan is to develop the relief and develop the mobility of the shoulder joint. This exercise helps prevent injuries that can occur for those doing a disproportionate number of bench presses.

Execution technique

Execution technique

Initial position

  • Stand with a straight back, dumbbells in straight, lowered arms;
  • Lower your hands with palms to the body;
  • Inhale, stabilize the spine;
  • Contract the muscles of the front of the thighs, as if resting your feet on the floor, so that it is stable and comfortable to stand.


  • Pull the dumbbells towards your shoulders as you exhale;
  • Move smoothly with the forearms and humerus at right angles;
  • At the top of the exercise, the shoulder is parallel to the floor;
  • Rotate your forearms up so that you take the starting position for the vertical dumbbell press;
  • Stabilize the body again, rotate the forearm so that the shoulders are in the starting position of the vertical press, parallel to the floor, and the forearms are perpendicular to the shoulders and up;
  • Perform a vertical press by extending your arms at the shoulder and elbow joints;
  • Return to the starting position in the reverse order, dumbbells to the shoulders, rotation of the forearm down and extension at the elbow joint;
  • Stabilize your core again and reverse the exercise.
  • Work not for speed, but for technique, do not throw dumbbells by inertia, do the required number of repetitions and repeat the approach after a short rest.


  • Forcing movement, sharp swings and attempts to push through the weight with your hands;
  • Disproportionate to the strength indicators, the large weight of the dumbbells;
  • Movement “around its axis” in the elbow joint;
  • Help by the corps;
  • Losing weight from the hips and performing a snatch;
  • Standing on your toes while pressing;
  • Pushing the weight off the shoulders with your feet;
  • Lack of synchronicity in the movement of the left and right hand.


Execution technique

  • Before including the Cuban bench press in the program, you should work out its individual elements. They usually start with a “scarecrow”, that is, rotation of the forearms;
  • Number two is the upright press;
  • But the broach is the last to learn, it is demanding for the shoulder joints, when you can ensure their mobility. the broach may be better.
  • Beginners should choose their working weight according to the weight with which they can perform the rotation of the forearms or scarecrow, and not on the bench press or broach. Pressing and stretching is most straightforward in the context of being able to lift a lot;
  • You should also learn to keep your back position before you complete the exercise;
  • It should be remembered that this is a movement for the shoulders with a bias towards rehabilitation gymnastics, and not an exercise for working out the weightlifting jerk and snatch. Do not push the weight with your legs and work as if you are trying to lift a heavy barbell. The movement should be slow and controlled.
  • Dumbbells move along parallel planes, at the top they should not bump against one another;
  • Watch the position of the shoulder joints, they should not change it and collide;

Execution options

Lightweight Cuban Press

Beginners should start with a body bar or lightweight bar, while continuing ones can add weight. You should work in the same plane as with dumbbells. You need to remember that with a barbell it is a little more difficult to concentrate and work in the desired plane. Those who have a problem with shoulder mobility should not focus on weight and should strive to work at full amplitude.

Cuban Bench Press

This option allows more rear deltas to be engaged and the shoulders are turned even more. It is not designed to work with large weights and remains a rehabilitation exercise leading to a serious strength load;