How to Master the Devil Press- A Step-by-Step Guide to Unleashing Your Inner Power

How to Do Devil Press: A Comprehensive Guide

The devil press, also known as the devil grip, is a challenging yet rewarding exercise that targets the triceps, shoulders, and chest. It is a unique variation of the overhead press that requires strength, stability, and precision. If you’re looking to add this intense exercise to your workout routine, here’s a comprehensive guide on how to do devil press correctly.

Understanding the Devil Press

Before diving into the steps, it’s essential to understand the devil press technique. This exercise involves pressing a barbell overhead while simultaneously performing a tricep extension. The key is to maintain control throughout the movement and focus on engaging the target muscles.

Equipment Needed

To perform the devil press, you’ll need the following equipment:

– Barbell
– Weight plates
– Dumbbells (optional, for added difficulty)

Step-by-Step Guide to Performing Devil Press

1.

Set up the barbell

– Place the barbell on a rack at a height that allows you to comfortably grip it with both hands.
– Load the barbell with the desired weight, ensuring it’s not too heavy to maintain proper form.

2.

Assume the starting position

– Stand with your feet shoulder-width apart and grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
– Keep your back straight, chest up, and core engaged.

3.

Begin the movement

– Push your hips back and bend your knees slightly to create a slight bend in your legs.
– While maintaining a straight back, press the barbell overhead until your arms are fully extended.
– As you press the barbell, simultaneously extend your arms and perform a tricep extension.

4.

Lower the barbell

– Slowly lower the barbell back to the starting position, ensuring a controlled descent.
– Avoid letting the barbell touch your shoulders or neck.

5.

Repeat

– Perform the desired number of repetitions, focusing on maintaining proper form and control.

Common Mistakes to Avoid

–

Using too much weight

– This can lead to poor form, increased risk of injury, and reduced effectiveness of the exercise.

–

Not engaging the core

– A strong core is crucial for maintaining stability and preventing back strain.

–

Allowing the elbows to drift

– Keep your elbows close to your body throughout the movement to target the triceps effectively.

–

Not performing a full range of motion

– Ensure you lower the barbell all the way down to maintain muscle engagement and prevent plateaus.

Conclusion

The devil press is a challenging exercise that can help you build strength and muscle in your triceps, shoulders, and chest. By following this guide and focusing on proper form, you’ll be well on your way to mastering the devil press and reaping its benefits. Remember to start with lighter weights and gradually increase the load as you become more comfortable with the movement. Happy lifting!