Devil Press exercise image and instructions
See how to do Devil Press in a clear 5-step exercise image with concise instructions. Focus: full body using dumbbell pair.
Read the detailed Devil Press tutorial →
Short instructions
How to do Devil Press
Follow the numbered positions in the image and use each instruction as its matching cue.
- 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.
Setup and safety note: Use the declared Devil Press setup, maintain controlled joint alignment, and stop if the movement causes pain.
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