What is Devils Press in Crossfit?
Crossfit, a popular high-intensity fitness program, incorporates a wide range of exercises to challenge and improve the overall fitness of its participants. One such exercise that has gained attention is the Devils Press. In this article, we will delve into what the Devils Press is, its benefits, and how it can be incorporated into your Crossfit routine.
The Devils Press, also known as the Devil’s Press, is a strength exercise that combines elements of the overhead press and the bench press. It involves pressing a barbell from the shoulders to an overhead position while lying on the ground. This exercise targets multiple muscle groups, including the shoulders, triceps, chest, and core, making it a challenging yet effective workout.
The primary benefit of the Devils Press is that it strengthens the shoulder joint, improving stability and reducing the risk of injury. By performing this exercise, you can enhance your overhead pressing strength, which is crucial for various other Crossfit movements, such as the thruster and the push press.
Moreover, the Devils Press helps to develop functional strength and power. The lying position during the exercise increases the range of motion, allowing for a greater load to be lifted compared to a traditional overhead press. This, in turn, can lead to improved performance in other Crossfit workouts that require pressing movements.
To perform the Devils Press, follow these steps:
1. Start by lying on your back on a flat surface, such as a weightlifting platform or a yoga mat.
2. Hold a barbell with a grip that is slightly wider than shoulder-width apart.
3. With your arms fully extended, lower the barbell to your shoulders.
4. Drive through your legs and push the barbell up to the overhead position, keeping your arms straight.
5. Pause for a moment at the top of the movement, then lower the barbell back to your shoulders.
6. Repeat for the desired number of repetitions.
It is essential to maintain proper form while performing the Devils Press to prevent injury. Here are a few tips to keep in mind:
– Keep your feet flat on the ground and your hips down throughout the exercise.
– Ensure that your arms are fully extended at the top of the movement.
– Avoid using momentum to lift the barbell; focus on using your muscles to control the movement.
– Keep your core engaged to maintain stability.
The Devils Press can be added to your Crossfit routine as part of a warm-up or a strength workout. Start with a weight that allows you to maintain proper form and gradually increase the load as you become more comfortable with the exercise.
In conclusion, the Devils Press is a versatile and challenging exercise that can benefit your overall fitness and performance in Crossfit. By strengthening your shoulders, triceps, chest, and core, this exercise can help you improve your pressing abilities and reduce the risk of injury. Incorporate the Devils Press into your Crossfit routine to take your fitness to the next level.
