Dumbbell Devill press workout

Dumbbell Devil Press: Full Guide, Muscles Worked, Technique, Benefits & Workout Plan

The Dumbbell Devil Press is a highly effective compound movement used widely in CrossFit and HIIT-style training. It targets multiple muscle groups simultaneously and is known for its explosive nature, helping boost strength, endurance, fat burning, and overall athletic performance.
CrossFit Movements at Drago Gym
Recommended read: Sumo Dumbbell Deadlift

In this comprehensive article, we cover everything you need to know about the Dumbbell Devil Press:
From step-by-step technique and muscles worked to common mistakes, benefits, training programs, and comparisons to similar exercises.

What is the Dumbbell Devil Press?

The Devil Press is a multi-step compound movement made up of three key phases:

1. Burpee: Full-body contact with the ground followed by returning to a standing position.

2. Ground to Overhead: Similar to a snatch or clean, using explosive force to lift the dumbbells overhead.

3. Overhead Press: Lifting the dumbbells from shoulder level or floor to above the head.

This combination creates high muscle engagement, intense movement, and excellent calorie burn.

Step-by-Step Guide to Performing the Devil Press

1. Starting Position:

• Place the dumbbells on the floor beside you.

• Stand with your feet shoulder-width apart.

• Squat down and place your hands on the dumbbells.

2. Perform the Burpee:

• Kick your feet back and bring your chest to the floor.

• Jump your feet forward and return to a squat position.

3. Pick Up the Dumbbells:

• Grab the dumbbells and explosively lift them overhead using your hips and shoulders.

4. Overhead Press:

• Smoothly press the dumbbells straight overhead.

• Lock out your elbows and pause at the top.

• Lower the dumbbells back down in a controlled manner.

Pro Tip: Maintain an explosive but controlled rhythm. Prioritize proper form throughout.

Muscles Worked in the Devil Press

The Devil Press is a full-body movement, activating nearly every major muscle group.

Upper Body:

• Deltoids (Shoulders)
• Pectoralis Major (Chest)
• Back Muscles (Lats & Rhomboids)
• Triceps
• Forearms

Lower Body:

• Quadriceps
• Glutes
• Hamstrings

Core Muscles:

• Abdominals
• Deep core and lower back stabilizers

Benefits of the Dumbbell Devil Press

1. High calorie burn and fat loss
2. Increased explosive power
3. Improved neuromuscular coordination
4. Enhanced muscular and cardiovascular endurance
5. Efficient use of time – targets multiple muscle groups
6. Performance-focused – ideal for athletes and fighters

Common Mistakes in the Devil Press

• Poor burpee form – excessive back rounding or lack of full contact
• Using heavy weights too soon – risking injury and poor technique
• Lack of control during the overhead phase – strain on shoulders and spine
• Poor rhythm between burpee and press – smooth flow is essential

Pro Tips for Better Execution

• Warm up shoulders and hips properly
• Use light dumbbells when learning form
• Keep eyes forward and maintain a neutral spine
• Wear stable, supportive shoes
• Controlled breathing – inhale down, exhale up

Devil Press vs. Similar Movements

Suggested Dumbbell Devil Press Workout Plans

1. Fat Burning:

30 sec Devil Press + 15 sec rest × 6 sets

2. Endurance Training:

EMOM for 10 minutes:
8 Devil Presses at the start of each minute

3. CrossFit WOD:

3 Rounds:
- 10 Devil Presses
- 15 Dumbbell Lunges
- 20 Crunches

Who Should Do the Devil Press?

• CrossFit athletes
• Those seeking high-calorie, challenging workouts
• People with limited time looking for full-body effectiveness
• Fighters, runners, and high-performance athletes

Is This Movement Beginner-Friendly?

Yes—with scaled weights and lower reps. Beginners should master burpees, snatches, and presses separately before combining them. Start with light dumbbells (5–10 kg).

Conclusion

The Dumbbell Devil Press is an excellent choice for athletes seeking a powerful, total-body, and time-efficient workout.
If you want to simultaneously improve strength, endurance, cardio performance, and fat loss, add this movement to your routine.
Focus on proper form, controlled weight, and gradual progression for best results.