he devil press It is one of the exercises of the moment, and we want to explain why and how to make the most of it.
What is the devil press?
It is a very popular exercise, especially in CrossFit or in more functional workouts that combine body weight, explosive movements and free weights.
This exercise, for example, is the perfect union of all these elements.
We are going to analyze it from beginning to end, so that you understand well how it is done. You will see that not only does it have a fairly high level of demand in itself, but you can also add intensity without too much complication.
The only thing you will need is two dumbbells of the same weight. If it is the first time you are doing it, choose ones that you can do very easily, since you will see that the movements involved are not simple.
Description of the exercise
You place the weights parallel on the floor, above your feet, and do a burpee on them. Grab them so that the chest drops deeper. You will see that it is a complex movement and that it is quite demanding for the pectoral muscles. Well, this is just the first step.
Once you have done the push-up, raise your legs, with your hands still on the weights. And you pull them to insert them into the gap between your legs. That is, make a swing. This is a very good exercise for the hamstrings and glutes, in which You will also work the lower back area.
The next movement consists of taking advantage of the cadence of the incline to carry the weights high, with the arms extended, as at the peak of the military press. The back will be involved here, especially the stabilizing muscles, but especially the deltoids, responsible for overhead pushes.
There, lower your elbows, extend your arms to the floor and follow the movement to leave the weights on the floor. In this last phase, you will only need to exercise a little control so as not to injure yourself with the movement.
As you can see, a large part of the body’s muscles are involved. Now, why is it said that the devil press is so useful for burning fat? Let’s see some of the reasons that make this exercise a good option.
Why use the devil press as an exercise to burn fat?
What is it that gives it so much effectiveness and fame? We are going to analyze it in parts, thus studying its competitive advantages with respect to other types of exercises.
- It is an exercise multi-articular. A really important element for it to be so effective. This means that there are many joints in the body involved in its execution. This means that there are many muscles in the body that work in its execution. A great advantage that allows you to involve more muscle mass and, finally, burn more calories.
- The intensity of the exercise can be graduated in different ways. Whether picking up heavier dumbbells, increasing the repetitions or increasing the speed, you have several ways to make the demand in the execution of the devil press much more significant. This way, you always make sure to add enough intensity to the exercise. In order to speed up your metabolism and burn more calories.
- It’s very explosive. The burpee, the swing or bringing your hands up are movements that require explosiveness. This means doing the movements with force and speed. It is true that it involves technique, but it also allows you to improve strength and, therefore, burn more fat during its execution.
- It is easy to combine it with all types of training. Cardio, explosiveness and strength. There are many things being worked on in this movement. However, it does not have to cause excessive fatigue in any muscle area either. In this way, it can be an extra that you do in your workouts to burn a few more calories at the end of them.
Our last piece of advice is that, as it has a certain technical complexity, you do it with very low weights until you master it perfectly. It will be the best to properly take care of your body.
Now you know devil press and what it implies. You just need to find a place to train as you deserve, and we can help you with that!
