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Scapular Strength
The “cuban press” is excellent for strengthening the entire trapezius as well as the external rotator cuff muscles (infraspinatus). This movement is meant to be done slowly with lightweights (0-15 lbs in each hand). Do 3-4 sets for 10-15 repetitions.
Written cues for this confusing exercise:
Start with your arms hanging by your side with the knuckles facing the ground and the back of the hand facing forward. Use a weight if you would like.
Shrug the shoulder BACK.
Lift the elbow to shoulder height, keeping a 90 degree angle at the elbow and trying to keep the knuckles facing down to the ground. Do not shrug the shoulders more.
Rotate the arms so that your knuckles are facing the ceiling, but your elbows are still 90 degrees. As you rotate the arms, SQUEEZE THE BLADES DOWN. Do not shrug the shoulders.
Press the arms overhead, squeezing the blades down and back still.
Now go in Reverse! Bend the elbows to 90 📐degrees, rotate them back down, then relax them.
Start back with step 1.
We have done numerous scapular strengthening exercises, but this one is truly brutal when done correctly. 15 reps with 5-10 lbs in each hand can be absolutely brutal! Have fun with it! Apply the exercises from the last 3 days daily to help improve strength and overall posture.
Written by Andrew Dettelbach
