What is a devil press?

A devil press is a functional fitness exercise that combines elements of a dumbbell thruster and a burpee. It is an intense full-body movement that targets multiple muscle groups while also providing a cardiovascular challenge.

Here is how a devil press is performed:

1. Start in a standing position with feet shoulder-width apart, holding a pair of dumbbells at your sides.

2. Squat down and place the dumbbells on the floor slightly wider than shoulder-width apart.

3. Kick your feet back into a plank position while still grasping the dumbbell handles.

4. Perform a push-up, ensuring your chest touches the ground or comes close to it.

5. As you push yourself back up, jump your feet forward into a squat position. Make sure to keep the dumbbells on the ground.

6. Explosively stand up from the squat position, simultaneously lifting the dumbbells off the floor, and drive them overhead in one controlled motion.

7. Lower the dumbbells back down to the starting position, squat back down, and repeat the movement for the desired number of repetitions.

The devil press is a highly effective exercise that works your legs, glutes, core, shoulders, and triceps. It helps improve strength, power, endurance, and cardiovascular fitness. Additionally, due to its high-intensity nature, it can also contribute to burning calories and promoting fat loss.

To incorporate devil presses into your workout routine, you can add them to circuit training, HIIT (High-Intensity Interval Training), or as part of a total body conditioning program. However, it's essential to start with lighter dumbbells and focus on mastering proper form to prevent injuries.

Overall, the devil press is an advanced exercise suitable for individuals with a decent fitness level. It can be challenging but rewarding, providing a comprehensive workout experience.