Devil Press: Test your limits with this exercise

He Devil Press It is one of the functional exercises most feared by athletes who practice cross training, and that is that their own name, translated into Spanish as a "thrust of the devil", already gives us a small clue about its level of demand. Of course, although after having performed the Devil Press you feel that you cannot move a single muscle, this is a very complete exercise with which you will work several areas of your body. In this post we tell you what is the devile press, how it runs, what muscles are worked and the most common mistakes that are committed when performing this exercise.

What is the devile press?

The devil press is the perfect exercise to put itself in shape and seitherWe need some dumbbells To do it. By including this exercise in your routines you can significantly shorten your training, since in a single exercise you will work arms, shoulders, core, back, chest and legs. Perfect for those days in which you barely have time to train. This exercise consists of two known movements in the world of Cross Training: The dreaded burpees and the Ground To Overhead. It is important that when performing the burpee (you can also make a flexion of arms) touched your chest with the ground to perform the exercise correctly.

The devile press requires a good physical form. You can try to execute it without dumbbells and once you dominate the technique, add weight little by little.

This exercise, like all Cross Training exercises, Mastering the technique is essential. If you are one of those who have a high physical capacity, you can also use a Lotted vest To increase resistance. If it is the first time you are going to do it or have doubts about its execution, remember that you can always ask the coach of your box, who will give you the best advice and guide you at all times.

How to make the devil press

To perform the Devil Press looking for an area that allows you to move with total security, both in the box and at home or in any outdoor space. Steps to follow:

We start leaving the weights on the ground at shoulder height and placed ourselves in an iron position.
We perform a chest background (or arms flexion). Remember to touch the floor with your chest.
Next, we made a small jump to get up and bring our feet closer to the hands (which are still on the floor grabbing the dumbbells).
We join and make the GROUND TO OVERHEAD, which consists of carrying weights from the ground to above our head. Extend the hip and knees well to protect the lumbar area and avoid injuries.
Leave the weights again on the ground, return to the initial position and repeat the movement.

One of the most common mistakes when making the devile press is to badly place the feet when the burpee is performed. Therefore, when you have done the chest background remember place the legs outside the dumbbells, In this way you will take more impulse to perform the Ground To Overhead. We also recommend that you mark the land area where you are going to leave the weights to ensure that you perform the exercise correctly. In the following video you can see How to make the devil Press step by step:

What muscles are working when executing this exercise?

As we have commented at the beginning of this post, the Devil Press is one of the most complete movements in the world of Cross Training with which You will work the following muscle groups:

Triceps
Trapezios
Abdominal straight.
Deltoid.
Pectoral.
Buttock
Sole
Ischios.

Practicing the devile press will not only allow you to develop your muscles and strength, but also allow you Improve your coordination, agility and resistance. Finally, we recommend that you take a look at Our blog Where you will find many more exercises, advice on nutrition and many more news.