The goal with Devil Press is simple—make every repetition look repeatable from the same stable start. The exercise mainly trains full body, while core, glutes, quadriceps, hamstrings, and shoulders help support and control the movement. You will use a pair of dumbbells while working from a multi-position standing-to-floor sequence.
What makes a good Devil Press repetition?
Treat the movement as one connected sequence and earn speed only after the positions are reliable. The movement is approachable once the setup is familiar, but balance, load control, or multi-joint coordination make clean repetitions more demanding.
Muscles worked
Primary
Full body
These muscles should carry most of the intended work when the setup and movement path stay consistent.
Supporting
Core, Glutes, Quadriceps, Hamstrings, and Shoulders
These muscles assist the movement or help keep the rest of your position steady.
Set up before you move
Start from a multi-position standing-to-floor sequence. Use the prescribed grip: secure, exercise-appropriate grip. Check that a pair of dumbbells is secure and adjusted before you begin.
Step-by-step tutorial
How to do Devil Press
- 1
Set the dumbbells
Place two dumbbells on the floor about shoulder width apart and stand between them with enough clear space for a plank.
Breathing: Breathe steadily; do not hold your breath.
- 2
Burpee to the handles
Grip the dumbbells, step or jump to a plank, lower the chest between the handles if using the full variation, then return to a stable plank.
Breathing: Inhale as you move to plank and lower, then exhale as you press back to the high plank.
- 3
Bring the feet forward
Step or jump the feet outside the dumbbells, land with the heels controlled, and raise the chest into a strong hinge.
Breathing: Exhale through the effort.
- 4
Swing or snatch overhead
Drive the hips forward and guide both dumbbells overhead in one continuous motion, finishing stacked without excessive back extension.
Breathing: Exhale through the effort.
- 5
Return the weights
Lower the dumbbells under control, hinge and bend the knees, and place them back on the floor before the next repetition.
Breathing: Inhale through the controlled return.
Common mistakes to avoid
Starting before the setup is stable
Do not rush the first position. Place two dumbbells on the floor about shoulder width apart and stand between them with enough clear space for a plank. Make that setup feel repeatable before adding speed or resistance.
Letting the working position drift
Keep your multi-position standing-to-floor sequence setup consistent through the rep and maintain the secure, exercise-appropriate grip. If another part of the body has to swing or twist, reduce the load or range.
Rushing the return
The return is part of the exercise, not a pause between efforts. Grip the dumbbells, step or jump to a plank, lower the chest between the handles if using the full variation, then return to a stable plank.
Forcing a range you cannot control
Use the Devil Press setup, maintain controlled joint alignment, and stop if the movement causes pain.
Sets, reps, and rest
A practical starting point is 3–4 sets of 6–10 controlled repetitions. Rest 90–180 seconds between challenging sets. Choose a load that leaves one or two technically clean repetitions in reserve while you learn the movement.
Treat this as a starting framework. Your load and volume should match your current technique, recovery, and training plan.
Devil Press questions
Is Devil Press suitable for beginners?
Devil Press is classified as an intermediate-level movement in this guide. The movement is approachable once the setup is familiar, but balance, load control, or multi-joint coordination make clean repetitions more demanding.
What muscles does Devil Press work?
Devil Press primarily works full body, with core, glutes, quadriceps, hamstrings, and shoulders assisting or stabilizing the movement.
What equipment do I need for Devil Press?
You need a pair of dumbbells. Set everything up securely before the first repetition.
