How to Do a Devil Press: A Comprehensive Guide
Are you looking to add a unique and challenging exercise to your workout routine? The devil press is a powerful and effective exercise that targets multiple muscle groups, including the chest, shoulders, and triceps. It is a variation of the traditional bench press that adds an extra twist, making it more difficult and demanding. In this article, we will guide you through the steps to perform a devil press, ensuring you can safely and effectively incorporate this exercise into your fitness regimen.
1. Equipment and Setup
Before starting the devil press, gather the necessary equipment. You will need a barbell, a flat bench, and a weight belt. Begin by setting up the barbell on the squat rack at a height that allows you to comfortably unrack it. Place the flat bench on the ground and position it directly in front of the barbell. Make sure the bench is secure and stable.
2. Proper Technique
To perform a devil press, follow these steps:
a. Start by lying down on the bench with your feet flat on the ground and your back slightly arched. Grip the barbell with a shoulder-width or slightly wider grip, with your palms facing away from you.
b. Keeping your elbows close to your body, unrack the barbell and lift it off the rack. Hold the barbell at shoulder height with your arms fully extended.
c. Now, here comes the devilish part. Instead of pressing the barbell straight up, push it out to the sides until your arms are fully extended and perpendicular to the floor. This will create a diagonal line from your shoulders to your elbows.
d. Pause for a moment at the top of the movement, ensuring proper form and control.
e. Slowly lower the barbell back to the starting position, keeping your elbows close to your body throughout the movement.
f. Repeat for the desired number of repetitions.
3. Tips for Success
To maximize the effectiveness of the devil press and prevent injury, consider the following tips:
a. Start with a weight that allows you to maintain proper form. If you feel like you’re compromising your technique, reduce the weight.
b. Keep your feet flat on the ground and your back slightly arched to maintain stability throughout the exercise.
c. Focus on controlling the movement and avoiding any bouncing or swinging of the barbell.
d. Breathe out as you push the barbell up and breathe in as you lower it back down.
e. If you’re new to the devil press, consider starting with a lighter weight and gradually increasing the load as you become more comfortable with the exercise.
4. Benefits of the Devil Press
The devil press offers several benefits that make it a valuable addition to your workout routine:
a. It targets multiple muscle groups, including the chest, shoulders, and triceps, providing a comprehensive upper body workout.
b. The diagonal pressing motion challenges your muscles in a different way, leading to improved strength and muscle growth.
c. It enhances core stability and coordination due to the need to maintain proper form throughout the exercise.
d. The devil press can help improve your overall pressing technique, as it requires a controlled and precise movement.
In conclusion, the devil press is a challenging and effective exercise that can add variety and intensity to your workout routine. By following the steps outlined in this article, you can safely perform the devil press and reap the benefits of this unique exercise. Remember to start with a weight that allows you to maintain proper form and gradually increase the load as you become more comfortable with the movement. Happy pressing!
