How To Do Devil Press Workout (Benefits, Form & Technique)

As a trainer, I always recommend the devil's press, a compound full-body exercise that merges a dumbbell clean and a burpee, topped off with an overhead press to my clients.

It necessitates two equally weighted dumbbells and a stable, non-slippery surface for safety and effectiveness.

Follow these steps to perform devil presses:

1. Begin by standing with your feet shoulder-width apart; hold a pair of dumbbells in your hands.
2. Lower your body into a squat position by bending at the knees and hips while keeping your back straight.
3. Place the dumbbells on the ground before you and jump your legs back to the top of a push-up position.
4. Lower your body down to a push-up.
5. Push your body back up to the top of the push-up position.
6. Jump your feet back in towards your hands and grip the dumbbells firmly.
7. Stand up and raise the dumbbells overhead in one fluid motion.
8. Lower the dumbbells back to the ground and repeat the exercise for as many reps as needed.

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.

Below I provide the three devil’s press variations I always include itno my clients' routine.

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:

1. Stand with your feet shoulder-width apart, and hold a dumbbell in your right hand.
2. Bend your knees and lower the weight with your right hand while keeping your left hand on your left thigh.
3. Kick your legs back into a push-up position and then quickly bring your legs forward and stand up.
4. As you stand up, use the momentum to lift the dumbbell from the ground and swing it up to shoulder height.
5. Press the dumbbell overhead, then lower it back to the starting position, and repeat for desired reps.
6. Switch the dumbbell to your left hand and repeat the exercise on the opposite side with the same weight.

The devil press is a full-body exercise that works for several muscle groups.

These include:

• 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.

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, according to NIH, can lead to shoulder injuries [3].
• 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, according to NIH, this can lead to poor form and reduced range of motion [4].

Safety Precautions

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.