Having worked as a certified personal trainer over the years, I have seen many fitness trends come and go.
However, one exercise that has stood the test of time and continues to provide a great full-body workout is the devil’s press.
This exercise combines the strength-building benefits of weightlifting with the cardiovascular conditioning of a high-intensity workout.
Here’s a step-by-step guide on performing devil presses properly, some variations, the muscles it targets, common mistakes to avoid, and more.
- The devil’s press is a full-body exercise that forms part of a high-intensity interval training regimen.
- The devil’s press targets multiple muscle groups, including the shoulders, chest, back, arms, and legs.
- Avoid using too much weight, arching your back, or failing to engage your core to maintain form, improve range of motion, and prevent shoulder injuries.
How To Perform the Devil Press
The devil’s press is a compound full-body movement that combines a dumbbell clean and a burpee, with an overhead press at the end.
It requires two dumbbells of equal weight and a stable and non-slippery workout surface.
Follow these steps to perform devil presses:
- Begin by standing with your feet shoulder-width apart; hold a pair of dumbbells in your hands.
- Lower your body into a squat position by bending at the knees and hips while keeping your back straight.
- Place the dumbbells on the ground before you and jump your legs back to the top of a push-up position.
- Lower your body down to a push-up.
- Push your body back up to the top of the push-up position.
- Jump your feet back in towards your hands and grip the dumbbells firmly.
- Stand up and raise the dumbbells overhead in one fluid motion.
- Lower the dumbbells back to the ground and repeat the exercise for as many reps as needed.
Are There Any Variations of the Devil Press?
Yes, there are several variations of the devil press that differ slightly in terms of movement pattern.
These include the single-arm and double kettlebell devil press and double dumbbell snatch.
Here are three devil’s press variations.
1. Single Arm Devil Press
This variation involves performing the exercise with one arm at a time instead of two. It increases the stability and coordination of the core and shoulder muscles.
The benefits of this variation include improved balance, increased unilateral strength, and greater engagement of the stabilizing muscles.
Here’s how you do them:
- Stand with your feet shoulder-width apart, and hold a dumbbell in your right hand.
- Bend your knees and lower the weight with your right hand while keeping your left hand on your left thigh.
- Kick your legs back into a push-up position and then quickly bring your legs forward and stand up.
- As you stand up, use the momentum to lift the dumbbell from the ground and swing it up to shoulder height.
- Press the dumbbell overhead, then lower it back to the starting position, and repeat for desired reps.
- Switch the dumbbell to your left hand and repeat the exercise on the opposite side with the same weight.
2. Double Kettlebell Devil Press
The double kettlebell devil press involves using two kettlebells instead of two dumbbells, providing a different grip and weight distribution.
This variation to the exercise challenges the core and upper body stability.
Additionally, the double kettlebell setup promotes symmetrical muscle development and improves posture.
To perform this variation:
- Stand with your feet shoulder-width apart, and hold a kettlebell in each hand.
- Bend your knees and lower the kettlebells to the ground and maintain a firm grip on the handles.
- Kick your legs back into a push-up position, and then quickly bring your legs forward and stand up.
- As you stand up, use your momentum to lift the kettlebells from the ground and swing them up to shoulder height in one fluid motion.
- Press the kettlebells overhead, lower them back to the starting position, and repeat for desired reps.
3. Double Dumbbell Snatch
This is an explosive movement similar to the devil press but involves bringing the dumbbells overhead in a single motion.
It differs from the regular devil press because the dumbbells are not swung to the sides.
To perform the double dumbbell snatch, follow these steps:
- Begin with two dumbbells of equal weight on the ground before you.
- With a neutral grip, lift the dumbbells to your shoulders, keeping your elbows in and your palms facing each other.
- Dip your hips down and explode upward, driving the dumbbells overhead in a straight line with fully extended arms.
- As the dumbbells reach the top of the movement, you should catch them in an overhead squat position with your knees bent and hips back.
- From the squat, stand up explosively, bringing the dumbbells to an overhead position with your arms fully extended.
- Lower the dumbbells back to your shoulders and repeat for desired reps.
Devil Press: Muscles Worked
The devil press is a full-body exercise that works for several muscle groups.
- Deltoids: The devil press works the shoulders by engaging the deltoid muscles, which are upper body muscles responsible for lifting and rotating the arms.
- Chest: The chest muscles, or pectorals, are also activated during the pressing movement of the devil press.
- Back: The lats and traps are engaged during the pulling movement of the devil press, particularly during the dumbbell clean.
- Triceps: The triceps, located at the back of the upper arm, are heavily involved during the pressing phase of the exercise.
- Hamstrings: These lower body muscles are also involved in the devil press, particularly during the squatting motion required to lift the dumbbells off the ground.
Benefits of Devil Press Workout
The devil press is a powerhouse exercise perfect for high-intensity interval training and offers numerous benefits to those who perform it regularly.
“There’s a growing consensus that interval training helps people lose weight and may have cardiovascular benefits.”
- Dr. Stephan Wiviott, Cardiology Professor
It can also help to improve cardiovascular and muscular endurance.
The fast-paced nature of the exercise burns calories and torches body fat, making it an excellent exercise for weight loss .
Studies have shown that devil press benefits include increased muscle mass, improved bone density, and reduced risk of chronic diseases like heart disease and diabetes .
Additionally, because it requires a full-body workout, it can be time-efficient for those looking to maximize their training in a limited amount of time.
People make several critical mistakes while performing devil presses.
- Uncoordinated movements: The devil's press requires strength, power, and coordination. Many people struggle with coordinating the movement of the dumbbells and their bodies, leading to awkward or inefficient reps.
- Hyperextending the back: During the overhead press, people may hyperextend their back and not fully lock out their arms, which can lead to shoulder injuries .
- Rushing through the reps: Devil presses are challenging; many people rush through the reps to finish quickly or keep up with others. However, rushing can compromise form and increase the risk of injury.
- Using too heavy weights: Using heavier weights than you can handle during the devil's press can be tempting. However, this can lead to poor form and reduced range of motion .
When performing the devil’s press exercise, there are a few safety precautions to keep in mind:
- Start with a light weight and focus on proper form before adding more weight.
- Make sure your grip on the dumbbells is secure to prevent dropping them.
- Keep your core engaged and your back straight throughout the exercise to avoid injury.
- Avoid rushing through the movement and maintain control to reduce the risk of injury.
- Keep your feet stable and avoid twisting or turning during the exercise.
- Consult a healthcare professional before attempting this exercise if you have any pre-existing injuries or medical conditions.
What Can I Substitute for Devil Press?
You can substitute a double dumbbell snatch or a kettlebell swing followed by a burpee for a devil press.
What Weight Should I Use for Devil's Press?
The weight you should use for the devil's press depends on your fitness level and strength. A recommended range is 20-40 pounds for women and 40-60 for men.
Build Muscle With Compound Movements Like the Devil Press
The devil’s press is a highly beneficial exercise that targets multiple muscle groups and improves strength and cardiovascular and muscular endurance.
Incorporating pre-workouts can enhance your performance and results.
Based on our observations, here are the best pre-workouts you can take before your next devil press workout.
With practice and determination, mastering the devil's press can be a rewarding accomplishment in your fitness journey.
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