The Devil’s Press: Exercises For Optimal Performance

The Devils Press is an intense, full-body exercise that can help you get an incredible workout. It’s great for building strength, endurance, and stability, and with proper form, can even help build muscle mass. In this blog post, I’ll give you a look at the benefits of doing Devils Press, how to do it properly, tips for maximizing your results, common mistakes to avoid, and who should – and shouldn’t – participate in the exercise. I’ll also offer a few alternatives for you to consider, in the event the Devils Press isn’t right for you. Finally, I’ll answer some common FAQs associated with the workout. So, whether you’re already an expert in Devils Press or just getting started, read on and I’ll help you get the most out of your training!

What is Devils Press?

Devils Press is an intense, full-body exercise which increases athleticism, power, strength and agility while burning fat and toning muscle. This exercise requires the movements of jumping, spinning, and pushing, which engage your entire body, making it an effective exercise that is known to build muscle and strength, as well as increase athleticism.

Benefits of Devils Press

If you are looking for a full body workout that will improve your agility, power, strength, and burn fat, then the Devils Press could be an ideal choice for you. Not only does the exercise work on multiple muscle groups and increase overall performance, it also helps to strengthen the core, which is essential for any type of exercise.

In addition, the Devils Press is also known to improve flexibility and coordination, which are important for any type of physical activity. It also helps to increase overall fitness and endurance, as it requires a lot of strength and requires the body to move in larger and more complex patterns. It is also a great way to burn fat and tone muscle.

How To do Devils Press?

The Devils Press is fairly easy to execute, but is also a high intensity exercise that requires the proper technique. To begin, stand upright and jump backwards, then swing the arms upwards, spiraling the body into a vertical split. Push up, driving the arms in first up, then back. Return to the starting position and repeat.

While executing the Devils Press, it is important to focus on pushing and extending with the arms and legs, creating a full range of motion. Also, you should extend your hips, shoulders and head towards the ceiling to ensure that the whole body is engaged throughout the exercise. You can repeat the exercise for as many repetitions as you are comfortable with, however, it is important to not overdo it as this can lead to injury.

Example/Story Of Success

One example of success using the Devils Press is professional athlete, Brandi Welch. She used the exercise as an important and integral part of her daily training regimen. She credits the exercise with improving her speed and agility, stating that it was an integral part of her success and performance.

Not only does she demonstrate the effectiveness of the Devils Press, she also shows that determination and hard work are key factors to success.


The Devils Press is a full-body exercise that can help to improve athletic ability, increase strength, and burn fat. Not only can it help to increase overall performance and strength, it is also helpful in improving flexibility and coordination, as well as increasing endurance. When performing the exercise, it is important to focus on pushing and extending with the arms and legs, creating a full range of motion and engaging the whole body throughout the exercise. Also, one example of success with the exercise is professional athlete Brandi Welch, who credits it as an integral part of her success and performance.

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Benefits of Doing Devils Press

Many athletes and trainers alike are turning to Devils Press as an effective and dynamic exercise to increase power, range of motion, stability and strength. The conditioning exercise also helps improve balance and agility, which has a dramatic effect on how athletes perform. Here are a few key reasons why it’s worth incorporating into your training routine:

Core Stability

The Devils Press is an advanced exercise that uses your core to create a stability base while keeping your body in an upright position. This helps prevent injuries due to incorrect posture as well as promotes better form as you transition from one motion to the next. Stronger core stability can also help to reduce recovery time, allowing you to do more sets in a shorter period of time.

Efficiency & Power

The Devils Press is an intense exercise that not only strengthens your core, but increases power in your shoulders, arms and legs as you push through each repetition. The explosive power generated can help increase athletic performance, specifically when it comes to smaller, isolated movements such as throws and punches.

Increase Range of Motion

The Devils Press can also help improve range of motion in the upper body. As you move through the motion repeatedly, your shoulders and chest benefit from the increased mobility — this can help reduce chronic pain in the shoulders, neck and back. Improved range of motion helps you do a variety of movements with more ease and precision.

Speed & Balance

It’s not just your upper body that benefits when you do Devils Press — your lower body does, as well. With practice, the Devils Press can help improve coordination and balance, which in turn can increase speed and agility. This makes the exercise ideal for athletes, particularly when it comes to sports that require quick movement combined with accurate timing and direction.

Improve Athletic Performance

By building core strength, stability and increasing range of motion, the Devils Press can be the key to unlocking improved performance. It can help athletes reach their peak potential, allowing them to take their training to the next level.


To illustrate the value of this exercise, consider a boxer, who has to mix strength, power, stability, coordination and speed all at the same time to be successful in their sport. Regularly doing Devils Press can give them all of those benefits, while simultaneously making their training more efficient.

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How To Do Devils Press Properly

As a full-body exercise, the Devils Press engages multiple muscle groups from your shoulders and upper back, to your core and glutes. To get the most out of this exercise, focus on maintaining proper form and technique to maximize the benefits.

Demonstrating Proper Form

I start by standing upright, with my feet slightly wider than shoulder-width apart and a light weight. I always ensure my core is braced, maintain a neutral spine, and have my head in line with my spine.


Once in the starting position, I exhale as I bring the weight overhead. As the dumbbell moves overhead, I lower my body via a reverse lunge and touch my back knee to the ground. Maintaining a flat back, I keep good posture throughout the entire movement as I lower.


The Devils Press provides incredible strength and stability throughout your daily activities by engaging multiple muscle groups. It helps to strengthen your shoulders, upper back, core, glutes and hamstrings for improved balance and muscle memory.


Single-Arm Devils Press – To perform this variation of the devils press, I start with one arm raised above my head. As I perform the reverse lunge, I bring the opposite arm up as I move into the lunge position and press the weight overhead.

Push-up Devils Press – For this exercise, I start in a high plank position with both hands on the dumbbell. I can then perform a shoulder press at the top of the push-up, and at the same time, integrate a reverse lunge.

Safety Tips

It is important to press the weight overhead with control and not move too quickly. Ensuring good posture and focusing on keeping my abdominals tucked in as I lunge and press the weight is essential. As always, I make sure to stop the exercise if I feel any pain, and consult my physician if I am unsure of anything.

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Tips For Maximum Results

Getting the most out of devil’s press exercise, or any workout for that matter, can take time. Yet, if done properly and safely, you can make steady and consistent progress in your fitness journey. Here are some tips to make the most of the devil’s press:

Use Proper Form

Proper form is essential for any workout to be effective, and devil’s press is no exception. It is important to visualize the movements in the exercise and practice them until you are comfortable and confident. Remember to keep your elbows close to your body with your forearms pressed flat against the floor as you raise and lower your body. Additionally, your back should stay flat against the floor and your buttocks should stay firmly on the ground. Visualize pushing your heels into the ground and pressing the thumb side of your palms towards the ceiling.

Vary Your Routines

When it comes to exercise, keeping your body engaged is key. The devil’s press is an effective exercise, yet it’s wise to shake up your routine with lighter versions or other related exercises. You could choose to do one-legged devil’s press to challenge your balance or rep out a set of alternating high-to-low press. The key is to continually challenge your body and your brain. Other athletes have achieved impressive results through variation and we recommend you do the same!

Increase Weights Slowly

It is tempting to increase your weights to an unrealistic level in hopes of making more progress, but it’s important to be mindful. Increasing the weights too quickly may result in injury and detract from your overall progress. So instead, opt for slow steady increase in weight. Be sure to give your muscles time to adjust and build themselves up so you don’t end up overdoing it with intense weight.

Take Breaks

Rest days are just as important as exercise days, so don’t forget to make time for them. It’s important to give your body and mind enough time to recover and perform optimally. Studies show that taking off one or two days out of the week can lead to improved performance when you are back in the gym. Don’t underestimate the power of taking breaks or alternate activities. Including yoga and stretching in your routine are great moves to boost performance and keep your body healthy.

By following these tips, you will be sure to get the most out of your devil’s press routine. Whether you are a beginner or an experienced fitness enthusiast, these tips will guide you in achieving maximum results.

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Common Mistakes When Doing Devils Press

When it comes to building strength and power, the devil’s press is a great exercise choice. This versatile exercise combines a burpee, plank and Overhead Press. It strengthens full-body muscles and increases endurance.

Although it’s easy to learn and has a wide range of benefits– from improved mobility to increased balances– getting the most out of this exercise requires you to know and avoid common mistakes. Here are some of the biggest mistakes to look out for when doing the devil’s press.

Not Keeping Proper Form

Maintaining correct form is essential for an effective devil’s press. Without proper form, you risk strain or injury. To perform this exercise correctly, your back must be straight and your knees should be slightly bent. Keep your eyes focused on an unmoving object, maintaining a neutral and stable spine throughout the entire movement.

Hinging Too Far Forward

When hinging during the devil’s press, be sure to not exaggerate the motion too much and overshoot your toes. This can cause your arms to swing too far forward, resulting in a diminished quality of the exercise.

Whilst hinging, focus on the movement of bringing your hands underneath the shoulders and keep your elbows and the entire body engaged.

Not Squeezing Shoulders

To get the most out of the devil’s press, always know that squeezing your shoulder blades together is crucial. This will ensure that you engage more muscles and as a result, increase the intensity of the exercise.

As you jump into the burpee, actively engage your lats and pull your shoulder blades downward to help with stability.

Not Jumping High Enough

High jumps are an important part of the devil’s press. This means that you shouldn’t skip the jump action altogether, or else the exercise won’t be as effective. When jumping, push your hips all the way up, lifting your entire body off the ground. You shouldn’t jump too high, so as not to risk strain on your joints.

Using Momentum

Both going into the burpee and pressing overhead shouldn’t be done too quickly, as losing form and control can lead to using momentum as a crutch. Without proper tension and control, the exercise can be ineffective and diminish its rewards.

Performing Too Quickly

Devil’s press should be performed slowly and with control. Many athletes rush through this exercise, sacrificing quality and form. Speed up only after your technique has become steady, otherwise you might not get the most benefits from each rep.

Neglecting Hips

Performing the devil’s press while keeping your lats engaged and hips extended adds an extra challenge and increases the intensity of the exercise. Making sure your hips are pushed forward, up, and back during the exercise helps to engage more muscles, increasing strength, power and stability.

Remembering to keep proper form and to include all components of the exercise well will help you maximize your workout. By avoiding these common mistakes, you can be sure to get the most out of your exercise and not waste your precious time.

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Building Muscles With Devils Press

Have you ever heard of the Devils Press? When done correctly, it can be a great way to build and strengthen muscles in your chest, triceps, and core. This exercise helps increase stability in your core, while also providing an intense lower body workout. In this article, I will be discussing the benefits of the Devils Press and detailing how to correctly perform the exercise to get the most out of it.

Benefits Of Devils Press

The Devils Press offers a number of benefits. It’s a great way to build muscle in your chest, triceps, and core. It not only strengthens your muscles but can also increase your stability and balance. By building strength and stability in your core, you are also helping to improve your overall posture. In addition, this exercise can increase your athleticism and help you achieve better overall fitness.

Performing The Devils Press

When doing the Devils Press, you must use proper form and technique. Start by laying on the floor with your back flat and hips raised. Place your hands close together on the floor near your chest. Extend your arms and legs to create a V-shape with your body. This is the starting position.

Next, bend your elbows and curl your body up, pushing your chest off the ground. This is the first part of the exercise. From here, press your arms down, pushing your chest away from you. Keep your core tight the entire time and focus on making the movement slow and controlled. Once your arms are extended, pull your hips back to the floor. This completes one rep.

You can modify the exercise by changing the position of your feet and hands. For a beginner, you may want to place your feet slightly wider than your hips and your hands slightly wider than your shoulders. As you become stronger, you can move your feet in closer and your hands further apart. This will help to challenge your muscles more and make the exercise more difficult.

Example Routine

When doing the Devils Press, you should aim to do 4-5 sets of 8-10 repetitions. You can also try doing a pyramid set, which is where you do three reps, followed by two, and then one rep. For a more advanced routine, you can challenge yourself by doing a minute of Devils Press with no rest between sets.

Significance and Value

The Devils Press is an excellent way to increase core strength, improve balance and stability, and build muscle. It’s a great exercise for athletes looking to take their performance to the next level, as well as weekend warriors wanting to stay fit and healthy. Regularly including the Devils Press into your routine can help you achieve greater overall fitness and better posture.

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Who Should Not Do Devils Press?

Devils press is an exercise that requires a great deal of strength, balance, and stability. While this exercise offers a lot of benefits, it can also cause injury to certain individuals. Before attempting devils press, it’s important to make sure you’re able to do it safely and without risk. Here are some of the individuals that should avoid doing devils press:

Pregnant Women

The core and pelvic floor are put under tremendous strain when performing the devils press exercise, so pregnant women should avoid it. The pressures placed on these areas could increase the risk of miscarriage, and even labor-related problems.

Those With Existing Lower Back Problems

Individuals with a pre-existing medical condition, such as sciatica, should not attempt devils press. Shoulder and wrist-related injuries can also be exacerbated by this exercise, as it puts pressure on those areas of the body as well.

Inexperienced Exercisers

Devils press can be difficult to perform correctly, even for experienced exercisers. Individuals who are new to exercise, or who have not been cleared by their doctor to do high-level exercises should stay away from this one.

Those With Poor Balance or Stability

This exercise requires strong balance and stability. Poor alignment while doing the exercise could put someone at risk of injury or exacerbate any preexisting problems. Therefore, individuals with weak balance and poor stability should avoid devils press.

Individuals Prone to Shoulder Injuries

The shoulder and wrist area is highly sensitive to injury, and devils press exerts a significant amount of pressure on these areas. For those with a history of shoulder or wrist injuries, this exercise is not recommended.

Those With a Weak Core

For those with a weak or underdeveloped core, attempting devils press can be dangerous and cause more harm than good. Developing a strong core is essential for performing this exercise correctly, and this exercise should only be done by those with a sufficiently strong core.

All in all, devils press can make for an excellent workout, but it’s important to make sure you’re able to do it safely. Individuals who are pregnant, have a pre-existing lower back issue, are new to exercise, have poor balance and stability, have a history of shoulder or wrist injuries, or have a weak core should not attempt devils press. Taking the time to make sure you’re able to safely perform this exercise can help you get the most out of it without putting your health at risk.

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Alternatives to Devils Press

Heading up to a heavy Devils Press can be intimidating, especially if you’re just starting out or have reached an upper level of strength and are unsure of how to be effective without putting your body at risk for injury.

Luckily, there are a number of alternatives exercises you can do to develop the strength and stamina needed for the Devils Press that will help you achieve your fitness goals.

Alternating Heel Touches

Alternating Heel Touches is a core exercise that helps to increase stability and mobility in your lower body, focusing in on your glute, core, and hip. Essentially, it splits the Devils Press move into two separate parts:

To start, adopt a low-plank position, keeping your midsection tight. Then, lift one leg at a time, touching your heel to your glutes. Make sure to keep your core tight and maintain the plank position throughout the entire exercise.

Glute Bridges

Glute Bridges help to build up the strength, especially in the glute, hamstring, and core muscles in the lower body, strength that is needed for the Devils Press. To do this exercise, lay on your back with your feet planted on the floor.

Then, push up from your hips, fully extending your body at the top, before slowly lowering back down into the starting position. Make sure to keep your midsection tight and your core engaged the entire time.

Plank Core Rotations

The Plank Core Rotation is an advanced exercise that should only be attempted if you are comfortable with the basics. Start in a plank position, with your feet planted on a slippery surface like a yoga mat. From there, rotate your legs, alternately tensing your core as you move between each side.

This exercise works to build strength in the hip flexors, while also targeting your midsection and core, to build up the strength needed for the Devils Press.

Final Thoughts

There are a number of exercises you can do to build up the strength, stability, and mobility needed to perform the Devils Press. Alternating Heel Touches, Glute Bridges and Plank Core Rotations are all great exercises to add to your workout routine if you are looking to develop strength for the Devils Press.

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As can be seen, the Devil’s Press is an excellent exercise that can easily be incorporated into any exercise program. Its versatile nature lends itself to many different progressions and variations, ensuring that any person, regardless of their level of fitness, can benefit from its qualities. Not only is the Devil’s Press a great exercise for improved shoulder strength and stability, but it also recruits many major muscle groups, such as the chest, abdomen, hips, and legs, making it a fantastic overall exercises. In order to maximize the benefit of the Devil’s Press and make the most of each workout, make sure to incorporate a regular, structured program that is tailored to each individual’s goals. Establishing a qualified, experienced trainer to help define proper technique and make suggestions for variations or additional exercises can be a key component for achieving success. Finally, be sure to stay consistent and keep up with your workouts; with a well-constructed plan and persistent effort, the Devil’s Press can provide a great foundation for achieving the desired results.

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What Are The Benefits of the Devil’s Press Exercises?

The Devil’s Press exercise is a great way to strengthen and tone your core. It also offers several other benefits, including improved range of motion, improved posture, better balance, and overall strengthened core. The exercise involves pressing your body up and down off the ground in a continuous motion, similar to a burpee.

By doing this exercise, you are targeting the core muscles and challenging them in a way that traditional crunches and planks simply cannot. Additionally, it helps movements become more fluid and coordinated, while also preventing injuries.

What Mistakes Should I Avoid When Doing the Devil’s Press?

Many people make the common mistake of doing the Devil’s Press with poor form. This can include rounding your upper back, not keeping your core engaged, and lifting too heavy of a weight. Bouncing off the ground when doing the exercise is another big mistake to avoid. It puts unnecessary strain on your joints, so take your time and make sure each rep is performed with proper form.

Another common mistake is doing too many repetitions. Stick to 3 sets of 8-12 repetitions for best results. This will help you avoid overworking the muscles or soreness the next day.

What Are The Best Ways To Incorporate The Devil’s Press Into My Workout Routine?

The Devil’s Press can make a great addition to any workout routine as it quickly and effectively works the core. It is a great idea to use the exercise as a warm-up or light workout movement, rather than a finishing exercise.

If you’re just starting out, begin with a body weight version of the exercise, gradually working your way up to a weighted version. Aim to do no more than 3 sets of 8-12 repetitions.

In order to maximize the benefits of the Devil’s Press, it is important to isolate the lower back and glutes with other exercises. Examples of these exercises include squats, deadlifts, and bridges. They can also be combined with shoulder presses and other upper body movements.

What Are Some Variations of the Devil’s Press?

Once you have mastered the basic Devil’s Press, there are a number of other variations to consider. Some of these include the Single Arm Devil’s Press, Suitcase Devil’s Press, Alternating Single Arm/Leg Devil’s Press, Wide-Stance Single Arm Devil’s Press and Around the World Devil’s Press.

The Single Arm Devil’s Press is similar to the basic version, but it involves performing one rep at a time with just one arm. The Suitcase Devil’s Press involves picking up a weight in one hand and pressing up and down in one motion. The Alternating Single Arm/Leg Devil’s Press is a more advanced variation where you alternate pressing with each arm and leg. This increases the challenge and targets the core even more effectively.

The Wide-Stance Single Arm Devil’s Press requires you to take a wide stance while pressing and is great for targeting the legs, glutes, and core. The last variation is the Around the World Devil’s Press, which is a combination of all the different versions and involves pressing while circling your arms and legs around your body.

No matter which version of the exercise you pick, make sure to keep proper form and only move through your full range of motion. Also, start gradually and don’t try to lift too heavy of a weight too soon. With the right technique and consistency, the Devil’s Press can be a great addition to any exercise routine!

devils press


Devils press is an incredible exercise for strengthening your core muscles, as well as various other muscle groups. Whether you’re looking to build muscles, lose weight, or just have fun, devils press can provide amazing results. It’s important to make sure to do the exercise properly to get the most out of it and avoid any injuries. And if you don’t think this exercise is right for you, there are plenty of other options out there.

Overall, devils press is a great exercise that everyone should give a try. It can provide tremendous benefits to your health and fitness, and it can be very enjoyable too. With the right technique and form, you can maximize the effectiveness of this exercise and achieve great results.

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