Smart Workout Diary

Devil Press

The dumbbell devil press combines a burpee with a powerful dumbbell swing from the floor to overhead. It trains full-body strength, coordination, and cardiovascular conditioning, with major demands on the shoulders, legs, glutes, chest, and core. It is commonly used for high-intensity functional fitness and work-capacity training.

Demonstration

Devil Press — demonstration 1
Devil Press — demonstration 2

Instructions

  1. Set up two dumbbells on the floor just outside shoulder width. Stand with feet about hip width apart.
  2. Lower down by hinging and bending the knees, then place both hands on the dumbbells and step or jump into a straight-arm plank.
  3. Perform the burpee by lowering the chest toward the floor between the dumbbells, keeping the trunk controlled. Press back up to plank.
  4. Return to the dumbbells by stepping or jumping the feet outside the hands. Keep the dumbbells close and the spine neutral.
  5. Drive to overhead by extending the hips and knees powerfully, guiding both dumbbells in one continuous swing to locked arms overhead.
  6. Finish and repeat with the dumbbells under control overhead, then lower them safely to begin the next repetition. Use a load that allows stable technique.
Muscle Group
Shoulders
Other Muscle Groups
Quads, Glutes, Chest, Triceps
Type
Mixed
Mechanics
Compound
Equipment
Dumbbell
Difficulty
Intermediate

Technique tips

  1. Keep the dumbbells close during the upward swing; do not let them drift far in front of the body.
  2. Use the hips to initiate the lift. Avoid pulling primarily with the arms or rounding the low back.
  3. Scale the burpee by stepping rather than jumping when needed, while maintaining the same controlled positions.
  4. Breathe deliberately through the burpee and brace the trunk before driving the dumbbells overhead.
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