What is a devils press in CrossFit Explosive: Best Guide for 2024

devils press in CrossFit

Learn About “devils press in CrossFit” & Get Inspired.


CrossFit is a popular workout program that combines different types of exercises to make people stronger and fitter. One of the challenging exercises in CrossFit is the Devil’s Press. This exercise is a mix of a burpee and a dumbbell snatch. It works many muscles in your body, making it a great full-body workout.


How to Do a Devil’s Press

Here are the steps to perform a Devil’s Press:


Starting Position: Stand with your feet shoulder-width apart and hold a dumbbell in each hand.

Go Down: Bend your knees and lower the dumbbells to the ground. Then, kick your feet back to get into a push-up position.

Push-Up: Do a push-up by lowering your chest to the ground and then pushing back up.

Jump In: Jump your feet back towards your hands, returning to a squat position.

Lift the Dumbbells: Stand up and, as you do, lift the dumbbells from the ground to above your head. This is similar to a movement called a dumbbell snatch.

Repeat: Lower the dumbbells back to the ground and repeat the steps.


devils press in CrossFit


Benefits of the Devil’s Press

The Devil’s Press has many benefits:


Full-Body Workout: This exercise works multiple muscle groups including your legs, chest, shoulders, and core.

Cardio and Strength: It combines strength training with cardio, which helps improve your endurance.

Burns Calories: Because it’s a high-intensity exercise, it burns a lot of calories in a short amount of time.

Improves Coordination: It helps improve your coordination and balance because it involves multiple movements.


Tips for Beginners

If you’re new to the Devil’s Press, here are some tips to help you get started:


Start Light: Use lighter dumbbells to get the hang of the movement before moving on to heavier weights.

Focus on Form: Make sure you’re doing the exercise correctly to avoid injuries. It’s better to do it slowly and correctly than quickly and incorrectly.

Take Breaks: If you get tired, take short breaks. It’s important to listen to your body.


devils press in CrossFit


Common Mistakes

Avoid these common mistakes when doing the Devil’s Press:


Arching Your Back: Keep your back straight when lifting the dumbbells to avoid back pain.

Skipping the Push-Up: Don’t skip the push-up part of the exercise. It’s important for working your chest muscles.

Using Too Much Weight: Using dumbbells that are too heavy can lead to poor form and injuries.


Variations of the Devil’s Press

Once you become comfortable with the standard Devil’s Press, you can try some variations to keep your workouts interesting and challenging:


Single-Arm Devil’s Press: Instead of using two dumbbells use only one. Alternate arms after each repetition. This variation helps improve balance and unilateral strength.

Double Dumbbell Burpee: Perform a Devil’s Press without the snatch at the end. After the push-up, stand up while lifting the dumbbells to your shoulders instead of overhead.

Devil’s Press to Thruster: Combine the Devil’s Press with a thruster. After completing the push-up and standing up, instead of lifting the dumbbells directly overhead, perform a squat and then press the dumbbells overhead in one fluid motion.


Incorporating the Devil’s Press into Your Workout

You can add the Devil’s Press to your workout routine in various ways:


As a Warm-Up: Use lighter weights and perform a few repetitions to warm up your muscles before a more intense workout.

In a Circuit: Include the Devil’s Press in a circuit with other exercises like squats, lunges, and push-ups. This keeps your heart rate up and targets different muscle groups.

As a Finisher: End your workout with a few sets of Devil’s Press to ensure you’re thoroughly fatigued and have maximized your calorie burn.


Safety Considerations

As with any exercise, safety is crucial when performing the Devil’s Press:


Proper Warm-Up: Always warm up properly before attempting the Devil’s Press to prevent injuries.

Controlled Movements: Perform each part of the exercise in a controlled manner. Rushing through the movements can lead to poor form and injuries.

Listen to Your Body: Pay attention to how your body feels during the exercise. If you experience any pain (not just muscle fatigue), stop immediately and assess your form or consult a fitness professional.


devils press in CrossFit


Testimonials and Experiences

Many CrossFit enthusiasts have shared their experiences with the Devil’s Press:


Anna, a CrossFit Beginner: “When I first started, the Devil’s Press was so tough! But I stuck with it, and now it’s one of my favorite exercises. It makes me feel strong and accomplished.”

Jake, an Experienced CrossFitter: “I love incorporating the Devil’s Press into my HIIT sessions. It’s a great way to push my limits and get a full-body workout in a short amount of time.”

Maria, a Personal Trainer: “I recommend the Devil’s Press to my clients because it’s efficient and effective. It’s perfect for those looking to improve their strength and cardio simultaneously.”


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devils press in CrossFit



The Devil’s Press is a versatile and effective exercise that can significantly enhance your CrossFit routine. Its combination of strength and cardio benefits makes it a valuable addition to any workout regimen. By starting with proper form, gradually increasing weight, and incorporating variations, you can continuously challenge yourself and achieve your fitness goals. Whether you’re new to CrossFit or a seasoned athlete, the Devil’s Press offers a comprehensive workout that builds strength, endurance, and overall fitness.


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