Exercise
Dumbbell Devils Press
The Dumbbell Devil’s Press is a full-body exercise that combines strength, explosive movement and intense cardio effort.
Dumbbell Devils Press
The Dumbbell Devil’s Press is a high-intensity, compound movement that combines elements of the burpee and the dumbbell overhead press into one fluid exercise. It challenges multiple muscle groups simultaneously, making it a staple in CrossFit, HIIT, and functional strength training.
By moving from the floor to an overhead lockout, the Devil’s Press develops explosive hip drive, upper-body pressing strength, and core stability. The absence of a traditional push-up phase places greater emphasis on the posterior chain and shoulder endurance while keeping the movement fast and continuous.
This exercise is particularly effective for improving work capacity and metabolic conditioning. The repeated transitions between hinging, pulling, and pressing elevate heart rate quickly, delivering both strength and cardiovascular benefits within a single movement.
The Dumbbell Devil’s Press is best performed with moderate loads and strict control to maintain efficiency and reduce fatigue-related breakdowns in form. Whether used as part of a conditioning circuit or as a standalone challenge, it provides a powerful stimulus for total-body strength, coordination, and endurance.
How to Perform the Dumbbell Devils Press
- Start in a standing position with a dumbbell in each hand positioned on the floor in front of your feet, feet slightly wider than shoulder-width apart.
- Hinge at the hips and bend your knees to reach down and grip the dumbbells with a neutral grip (palms facing each other), keeping your back flat and core engaged.
- Perform a burpee by jumping your feet back into a plank position while keeping the dumbbells in your hands, maintaining a straight line from head to heels with your core braced.
- Lower your chest to the ground in a push-up position while keeping your elbows close to your body, exhaling as you descend.
- Push back up to the plank position by pressing through your palms and engaging your chest and triceps, then jump your feet forward toward the dumbbells.
- From the crouched position, explosively stand up while simultaneously pulling the dumbbells upward to shoulder height with elbows bent, using momentum from your legs.
- As the dumbbells reach shoulder height, immediately press them overhead in one fluid motion, fully extending your arms while maintaining a stable core and proper shoulder alignment.
- Lower the dumbbells back to the ground with control by first bringing them to your shoulders, then hinging at the hips to place them on the floor, ready for the next repetition.
Important information
- Keep your core engaged throughout the entire movement to protect your lower back, especially during the burpee and overhead press portions.
- Scale the exercise by using lighter dumbbells before attempting heavier weights, as this is a complex, full-body movement.
- Make sure your wrists remain straight and locked during the overhead press to prevent strain.
- Breathe out during the most challenging parts of the movement: during the push-up and when pressing the weights overhead.
FAQ - Dumbbell Devils Press
The Devil's Press is a comprehensive full-body movement that primarily targets your shoulders, back (especially lats), chest, and triceps during the pressing phase. Your glutes, hamstrings, and core work intensely throughout the movement, making it one of the most efficient total-body exercises available.
Beginners can start with lighter dumbbells (5-10 lbs) and break the movement into segments: perform the burpee without pushup, then a controlled two-stage clean and press instead of the explosive snatch. As you build strength and coordination, gradually increase weight and movement fluidity.
Due to its high-intensity nature, incorporate Devil's Presses 1-2 times weekly with at least 48 hours recovery between sessions. They work well in HIIT formats (10-15 reps or 30-45 second intervals) or strength protocols (3-4 sets of 8-10 reps with appropriate weight).
The most critical errors include rounding the lower back during the pickup phase, failing to fully extend the hips at the top of the snatch, and using momentum rather than controlled power. Always maintain a neutral spine, drive through your heels, and keep the dumbbells close to your body throughout the movement.
The Devil's Press excels as both a conditioning and strength exercise depending on your approach. For cardiovascular conditioning, use moderate weights for higher reps (12-15) or timed intervals. For strength development, choose heavier dumbbells that challenge you in the 6-10 rep range with full recovery between sets.
Dumbbell Devils Press
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