Have you ever tried the Devil’s Press?  We have used it a few times at Blakley’s CrossFit gym and it is a great conditioning tool (and not as frightening as it sounds).

Start with a light pair of dumbbells until you get the movement down.

To warm them up do 5x Burpee onto your dumbbells to get used to the spacing on the ground ( you’ll need room for your chest to hit the ground between the dumbbells ). Then do 5x deadlifts with the dumbbell ensuring your back is flat on both the pick up and put down of the dumbbells.  Finally do 5x press overhead to ensure you are locking your shoulders out completely at the top of each rep.

Now you’re ready to give them a try!

A successful, pain free bench press starts with the perfect setup.

1) Lay back on the bench and plant your feet flat on the ground behind your knees.

2) Position your body so that your eyes are just barely on the “down” side of the barbell toward your feet.  This will get the barbell safely away from the rack once you lift it off.

Let’s try this one again!  Accumulate 8 minutes in a standard plank position.  Every time you rest from the plank, perform 12 Air Squats, 12 Push-Ups and 12 Dumbbell Curl and Press (6 each arm).

When you're done, drop back into that plank and keep chipping away at that 8 minutes.