What equipment do you need for the cuban press?

You need dumbbell to do the cuban press.

What is a good cuban press?

For men, a good cuban press is about a 15 lb estimated one-rep max, the Gold (intermediate) standard in Kovo. Beginners start near 5 lb and elite lifters pass 42.5 lb. For women, the standards run from about 5 lb to 42.5 lb. The tier table above lists every rank from Bronze to Champion.

Chest · Dumbbell

Cuban Press

How to do the cuban press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Equipment: Dumbbell
Difficulty: Intermediate
Logged as: Weighted reps
Movement: Horizontal Press
Mechanic: Compound

Find more:Chest exercises Dumbbell exercises

How to do it

Start with dumbbells at your sides. Perform an upright row to chest height, rotate your shoulders to bring the dumbbells up and back, then press overhead. Reverse the motion slowly. Focus on shoulder control and rotation.

1Lead with your elbows in an upright row until the dumbbells reach chest height, feeling your traps and delts activate
2Externally rotate the dumbbells up with control so you feel your rotator cuff working
3Press overhead smoothly and lock out with your biceps by your ears, feeling a full-shoulder engagement

Common mistakes

Don't use a heavy load, this move prioritises mobility and control over strength
Avoid rushing the transitions or jerking the dumbbells; keep each phase distinct
Don't shrug your shoulders up or lean back excessively as you press