Primary
Full Body
Secondary
Shoulders, Chest, Glutes
Equipment
Dumbbell
Difficulty
Advanced
Type
Hinge
See how Devil Press could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
The devil press combines a burpee with a double dumbbell snatch, creating one of the most demanding conditioning exercises. After completing the burpee, you swing both dumbbells between your legs and overhead in one explosive motion, using hip drive rather than arm strength.
When to use it
Use for extreme metabolic conditioning or competitive fitness preparation.
Who it's for
Advanced athletes proficient in double dumbbell snatches who need high-intensity conditioning.
The overhead swing is NOT a press—it is a double dumbbell snatch powered by your hips. At the bottom of the burpee, swing the dumbbells back between your legs, then explosively drive your hips forward to propel them overhead. Keep your arms straight and let your hips do the work. Lock out with both dumbbells overhead before lowering.
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Start standing holding dumbbells.
Perform a burpee with dumbbells in hands.
At bottom of burpee, swing dumbbells back between legs.
Drive hips forward and swing dumbbells overhead.
Lower to shoulders, then repeat burpee.
The overhead swing is like double dumbbell snatch.
Generate power from hip drive.
Keep arms straight during swing.
Control the descent into burpee.
Use in competitive fitness events, high-intensity conditioning circuits, or as a brutal finisher. Start with lighter weights—the complexity and fatigue make this exercise challenging even with modest loads. Common rep schemes: 5-10 reps per round in conditioning workouts.
Pressing instead of swinging overhead.
Bouncing or using momentum during the Devil Press makes the movement harder to control and can shift work away from your Shoulders. Use a load you can move smoothly through the intended range.
Not using hip power to drive the movement.
Losing hip position during the Devil Press changes the loading pattern and can reduce the intended work for your Shoulders. Keep your hips aligned with the setup cues and move only through the range you can control.
Letting dumbbells swing out of control.
Bouncing or using momentum during the Devil Press makes the movement harder to control and can shift work away from your Shoulders. Use a load you can move smoothly through the intended range.
Compromising burpee form when fatigued.
Hip hinge movements like the Devil Press depend on a consistent hip path. Keep the load controlled, maintain your brace, and let your Shoulders guide the movement.
Advanced athletes proficient in double dumbbell snatches who need high-intensity conditioning.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 5-8 reps. Rest 90-120 seconds.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Devil Press could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Devil Press
The Devil Press primarily targets the Shoulders, Glutes, making it an effective exercise for full-body development. Secondary muscles worked during the Devil Press include Chest, Hamstrings, providing additional training stimulus. Stabilizer muscles engaged include Core, Lower Back.
Our library labels Devil Press as advanced. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Devil Press. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Devil Press is a dumbbell. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Devil Press include: Man Maker, Dumbbell Snatch, Burpee. These exercises target similar muscle groups as the Devil Press and can be used as substitutes based on your equipment availability, gym setup, or training preferences.