Cuban bench press
Last reviewed: 20.11.2021
All iLive content is medically reviewed or fact checked to ensure as much factual accuracy as possible.
We have strict sourcing guidelines and only link to reputable media sites, academic research institutions and, whenever possible, medically peer reviewed studies. Note that the numbers in parentheses ([1], [2], etc.) are clickable links to these studies.
If you feel that any of our content is inaccurate, out-of-date, or otherwise questionable, please select it and press Ctrl + Enter.
Cuban bench press
I perform an incredible amount of biceps flexion, but my biceps stopped growing. What's happening?
Answer: Stop bending for 4 weeks. Check yourself as follows: take a natural standing position and look at the position of your hands. They are probably turned out in such a way that your palms slightly project forward and are turned towards the body. This means that your trapezoidal and rhomboid back muscles that stabilize your hands when you perform flexion are not strong enough to cope with the heavy weight that is necessary for biceps growth.
The following exercise strengthens the support mechanism of the upper spine, so you can lift more weight when you return to flexion. Do 10-15 repetitions every 4 days.
Install an inclined bench at an angle of 45 degrees. Take a pair of light (2-5 kg) dumbbells with a grip on top and lie down, pressing your chest to the bench. Let your hands hang over your shoulders.
Raise the shoulder part of the arms perpendicular to the floor as high as possible, bend your arms in the elbows and move the shoulder blades together.
Without changing the position of the shoulder part of the arms, lift the forearms, turning them up until they are on the same line with your body.
The blades are brought together. Squeeze dumbbells right above your head. Reverse in reverse order and return to the starting position.
