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Dumbbell Devils Press

The Dumbbell Devil’s Press is a full-body exercise that combines strength, explosive movement and intense cardio effort.

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Published: Apr 22, 2025 · Updated: Mar 15, 2026

The Dumbbell Devil's Press is a high-intensity compound movement that merges the burpee with a dumbbell overhead press into one continuous exercise. It demands work from the chest, shoulders, glutes, and core simultaneously, making it a staple in CrossFit, HIIT, and functional strength training.

Moving from the floor to an overhead lockout develops explosive hip drive, upper-body pressing strength, and core stability. Pressing angle significantly affects which muscles carry the load — incline and overhead positions shift emphasis toward the anterior deltoid and upper pecs (Rodríguez-Ridao et al., 2020). The Devil's Press naturally transitions through these angles as you move from hinge to overhead, distributing work across the entire pressing musculature.

Repeated transitions between hinging, pulling, and pressing elevate heart rate rapidly, delivering both strength and cardiovascular benefits within a single movement. Upper extremity muscle activation patterns change based on pressing mechanics and body position (Lauver et al., 2016), which is why the dynamic angle changes in the Devil's Press create a uniquely comprehensive training stimulus.

Perform this exercise with moderate loads and strict control to maintain efficiency and reduce fatigue-related form breakdowns. Whether used in a conditioning circuit or as a standalone challenge, it delivers a powerful total-body stimulus for strength, coordination, and endurance.

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Technique and form

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.

Common Mistakes: Dumbbell Devils Press

Locking out joints too hard

Fully slamming your elbows or knees into a locked position puts unnecessary stress on the joints. Keep a slight bend at the top.

Arching your lower back excessively

A slight natural arch is fine, but over-arching means you're using too much weight. Brace your core and reduce the load.

Rushing through reps

Slow, controlled reps work the muscle much better than fast, sloppy ones. Take your time on both the lifting and lowering phase.

Holding your breath

Breathe out during the hard part of the movement and breathe in as you return to the start. Holding your breath can spike your blood pressure.

Skipping the warm-up

Jumping straight into heavy weight without warming up increases your injury risk. Do a few lighter sets first.

Benefits of the Dumbbell Devils Press

Works multiple muscles at once

The Dumbbell Devils Press targets your front shoulder muscles, chest muscles and glute muscles, making it an efficient exercise that trains several important muscle groups in one movement.

Compound movement for real-world strength

Because the Dumbbell Devils Press uses multiple joints and muscles together, the strength you build transfers directly to everyday activities and sports performance.

Increases overall strength

Regularly performing the Dumbbell Devils Press with progressive weight builds functional strength that carries over to other exercises and daily life.

Equipment advantage

Dumbbells allow each side to work independently, helping fix strength imbalances, giving you a training benefit that's hard to replicate with other setups.

Train anywhere

The Dumbbell Devils Press can be done at home with minimal or no equipment, making it easy to stay consistent even when you can't get to the gym.

Muscles Worked: Dumbbell Devils Press

The Dumbbell Devils Press is a compound exercise that engages multiple muscle groups working together. Here's how each muscle contributes to the movement.

Primary muscles

Front Delts — Your front shoulder muscles assist in lifting the weight overhead or forward. These are the main muscles doing the heavy lifting during the Dumbbell Devils Press.

Pecs — Your chest muscles power the pushing motion. These are the main muscles doing the heavy lifting during the Dumbbell Devils Press.

Glutes — Your glute muscles generate hip power and keep your pelvis stable. This is the main muscles doing the heavy lifting during the Dumbbell Devils Press.

Secondary muscles

Triceps — Your triceps extend your elbows and lock out the movement. While not the main focus, these muscles play an important supporting role.

With 4 muscles involved, the Dumbbell Devils Press is an efficient exercise that gives you a lot of training value in a single movement.

Risk Areas

Pecs Triceps Front Delts

Muscles worked during the Dumbbell Devils Press

FAQ - Dumbbell Devils Press

What muscles does the Dumbbell Devil's Press work?

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.

How can I modify the Devil's Press if I'm a beginner?

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.

How often should I include Devil's Presses in my workout routine?

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).

What are the most common form mistakes with the Devil's Press?

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.

Can I use the Devil's Press as a conditioning tool or is it better for strength?

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.