Devil Press
Primary
Full Body
Secondary
Shoulders, Chest, Glutes
Equipment
Dumbbell
Difficulty
Advanced
Type
Hinge
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For training your full body, the Devil Press is a solid advanced-level hip hinge movement in the compound category. Use for extreme conditioning or competition prep.
Everything You Need to Know About the Devil Press
The Devil Press is a advanced exercise exercise that targets your Shoulders and Glutes. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for extreme conditioning or competition prep. This timing makes the most of your workout and helps you get better results. Who is this for? Advanced athletes with dumbbell snatch proficiency. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Devil Press work?
Primary
Secondary
Stabilizers
Step-by-step: Devil Press
- 1
Start standing holding dumbbells.
- 2
Perform a burpee with dumbbells in hands.
- 3
At bottom of burpee, swing dumbbells back between legs.
- 4
Drive hips forward and swing dumbbells overhead.
- 5
Lower to shoulders, then repeat burpee.
What are the best tips for the Devil Press?
The overhead swing is like double dumbbell snatch.
Generate power from hip drive.
Keep arms straight during swing.
Control the descent into burpee.
Mistakes to watch for on the Devil Press
Pressing instead of swinging overhead.
Bouncing or using momentum during the Devil Press takes work away from your Shoulders and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Not using hip power.
Losing hip position during the Devil Press shifts the loading pattern away from your Shoulders and can compress your lower back. Stay planted and let your Shoulders do the work.
Letting dumbbells swing out of control.
Bouncing or using momentum during the Devil Press takes work away from your Shoulders and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Poor burpee form for optimal results.
Hip hinge movements like the Devil Press demand precise mechanics. This mistake puts your lower back in a vulnerable position. Drive through your hips and let your Shoulders control the movement.
Who should do the Devil Press?
Advanced athletes with dumbbell snatch proficiency.
How to Program the Devil Press
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 5-8 reps. Rest 90-120 seconds.
What are good alternatives to the Devil Press?
Man Maker
Dumbbell Snatch
Burpee
Other Variations
- Single-Arm Devil Press
- Devil Press to Target
- No Push-Up Devil Press
- Heavy Devil Press
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Devil Press — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Master dumbbell snatch first.
- Start with lighter weight.
- Control the movement.