G

Devil Press

5/5
1 votes
Devil Press

Introduction to Devil Press Exercise

The Devil Press exercise is a highly effective full-body movement that combines elements of both a dumbbell burpee and a double dumbbell snatch. It is an intense and challenging workout that targets multiple muscle groups, increases cardiovascular endurance, and promotes overall strength and power.

This article will provide a comprehensive guide to the Devil Press exercise, including step-by-step instructions on how to perform it correctly, its benefits and variations, as well as tips for incorporating it into your fitness routine. Whether you are a beginner or an experienced fitness enthusiast, this exercise can be tailored to suit your fitness level and goals.

How to Perform the Devil Press Exercise

To perform the Devil Press exercise, you will need a pair of dumbbells. Here's a step-by-step guide on how to do it correctly:

  1. Start by standing with your feet shoulder-width apart, holding a dumbbell in each hand at your sides, palms facing inwards.

  2. Lower into a squat position, with the dumbbells on the ground between your feet.

  3. From this position, kick your legs back into a push-up position, while keeping your hands on the dumbbells.

  4. Perform a push-up by lowering your chest to the ground and then pushing back up to the starting position.

  5. Once you're back in the push-up position, jump your feet back in towards your hands, returning to the squat position.

  6. From the squat position, explosively jump up while pressing the dumbbells overhead. This movement is similar to a double dumbbell snatch, where you use the momentum from your hips and legs to propel the dumbbells overhead.

  7. Lower the dumbbells back down to the starting position, and immediately go into the next repetition.

Benefits of the Devil Press Exercise

The Devil Press exercise offers numerous benefits for your overall fitness and well-being. Here are some of the key advantages of incorporating this exercise into your workout routine:

  1. Full-body workout: The Devil Press exercise engages multiple muscle groups simultaneously, making it a highly efficient and effective full-body workout. It targets your shoulders, chest, back, arms, legs, and core, providing a comprehensive training stimulus for all major muscle groups.

  2. Cardiovascular endurance: Due to the dynamic nature of the exercise, the Devil Press elevates your heart rate and challenges your cardiovascular endurance. It helps improve cardiovascular fitness, stamina, and overall endurance levels.

  3. Strength and power development: The Devil Press requires you to generate power and explosiveness as you jump and press the dumbbells overhead. This exercise promotes strength development in the upper and lower body, helping to increase muscular power and overall strength.

  4. Metabolic conditioning: The high-intensity nature of the Devil Press exercise makes it an excellent choice for metabolic conditioning. It can help increase your metabolism, burn calories effectively, and contribute to weight loss or maintenance goals.

  5. Functional movement patterns: The Devil Press exercise mimics real-life movements, such as pushing, pulling, and lifting. By engaging these functional movement patterns, it enhances your overall functional fitness and improves your ability to perform daily activities with ease.

Variations of the Devil Press Exercise

The Devil Press exercise can be modified and progressed to suit different fitness levels and goals. Here are some variations you can try:

  1. Single-arm Devil Press: Perform the exercise using only one arm at a time. This variation adds an extra stability challenge and further engages your core muscles.

  2. Weight progression: As you become more comfortable with the Devil Press, you can gradually increase the weight of the dumbbells to continue challenging your muscles and promoting strength gains.

  3. Tempo variations: Experiment with different tempos during the exercise. For example, you can slow down the lowering phase of the dumbbells to add an extra eccentric load and increase time under tension.

  4. Combination exercises: Incorporate the Devil Press into circuit or interval training routines by combining it with other exercises. This variation adds variety to your workouts and keeps your training sessions engaging and challenging.

Tips for Incorporating Devil Press into Your Fitness Routine

To make the most of your Devil Press workouts, consider the following tips:

  1. Start with lighter weights: If you are new to the Devil Press exercise, begin with lighter dumbbells to focus on proper form and technique. Gradually increase the weight as you build strength and confidence.

  2. Warm-up adequately: Before performing the Devil Press exercise, warm up your muscles and joints with some dynamic stretches and light cardio. This will help prevent injuries and prepare your body for the workout ahead.

  3. Focus on quality over quantity: Pay close attention to your form and technique during each repetition. Maintain a strong core, engage your glutes, and be mindful of your breathing throughout the exercise.

  4. Rest and recover: Give your body enough time to rest and recover between Devil Press sessions. This will allow your muscles to repair and grow stronger.

  5. Consult a fitness professional: If you have any pre-existing medical conditions or injuries, consult a fitness professional before integrating the Devil Press exercise into your routine. They can provide personalized guidance and ensure the exercise is safe for you.

In conclusion, the Devil Press exercise is a dynamic and challenging full-body movement that offers a myriad of benefits for your physical fitness and well-being. By incorporating this exercise into your fitness routine, you can enhance your strength, power, endurance, and overall functional fitness. So grab a pair of dumbbells, follow the correct technique, and get ready to unleash the power of the Devil Press!

see alternatives exercises

see other exercises

Gyms and fitness

If you're looking for a gym, fitness club or yoga studio, you've come to the right place.

You can find information about gyms in your area. Browse catalog of gyms and find gyms with classes which are you looking for.

On gym page you can find simple information like address, phone or website. You can find list of available classes. You can check availability of personal training or small group classes. On place page you can also see information about open hours.

You can find gyms near you with amenities, courts, studios and equipments.

Use our map to find gym at your city or district.

Workout center

In Gym Navigator you can find list of exercises with movies for many body parts.

You can browse exercises catalog and find exercises the best of you.

You can also find exercises grouped into workout plans, which you can use to improve you body. Each routine show you exercises one by one and give you possibility to count you progress and count down rest time.