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The devil press is a full-body dumbbell exercise that combines a burpee-style floor movement with a powerful hip-driven transition to an overhead position. It challenges the legs, glutes, shoulders, arms and core while rapidly increasing cardiovascular demand.
The movement looks simple when performed quickly: dumbbells down, body to the floor, feet forward, weights overhead. But efficient devil presses depend on coordinating several movement patterns rather than muscling the dumbbells through every stage.
The most important idea is this: your hips should generate much of the power that sends the dumbbells overhead. Treating every repetition as a burpee followed by a slow strict shoulder press makes the exercise harder than necessary and changes the intended movement.
A devil press is a compound exercise usually performed with two dumbbells, combining a burpee with a hip-driven movement that takes the weights from below the body to an overhead lockout.
A typical repetition starts with both dumbbells on the floor. The athlete holds the handles, moves the feet back into a burpee position, lowers the body, returns the feet toward the dumbbells and then uses the hips to drive the weights overhead.
The movement is popular in functional fitness because it compresses several demanding actions into one exercise. Instead of isolating one muscle group, it requires the upper and lower body to work together while the core stabilises the transition.
A good devil press begins with stable dumbbell placement, a controlled burpee and an explosive hip drive. Speed should come after the movement pattern is comfortable.
Follow these steps:
The sequence should eventually feel continuous rather than like several unrelated exercises stitched together.
The key positions are easier to understand when the devil press is separated into phases. Each phase creates the position needed for the next one, so a mistake early in the rep often makes the overhead finish unnecessarily difficult.
| Phase | What to Do | Main Focus |
|---|---|---|
| Setup | Dumbbells stable on floor | Secure grip and balanced stance |
| Burpee | Move feet back under control | Stable shoulders and trunk |
| Floor phase | Lower according to chosen variation | Maintain control of dumbbells |
| Return | Bring feet toward hands | Create room for the hip hinge |
| Hinge | Send dumbbells between/behind legs | Load hips and posterior chain |
| Hip drive | Extend hips explosively | Generate momentum |
| Overhead | Guide weights upward | Keep dumbbells controlled |
| Finish | Stand tall with weights overhead | Stable lockout |
The overhead position is the result of the whole movement. If the hips contribute little power, the shoulders have to compensate.
Devil presses work multiple major muscle groups simultaneously, including the glutes, quadriceps, hamstrings, shoulders, chest, triceps and core. The exact contribution changes throughout the repetition.
The lower body provides much of the force during the hinge and hip extension. The upper body works during the floor phase and controls the dumbbells as they travel overhead, while the trunk stabilises the body through both positions.
The glutes contribute strongly to hip extension, particularly during the explosive transition that drives the dumbbells upward.
A powerful hip drive reduces the need to turn the movement into an upper-body press. This is one reason learning a solid hip hinge is useful before attempting heavy or fast devil presses.
The hamstrings assist with the hip hinge and extension. They are particularly active as the hips move backwards and then extend to propel the body and weights upward.
Poor hinging can shift the movement away from this powerful posterior-chain action and make the exercise feel much more shoulder-dominant.
The quadriceps help extend the knees as the athlete rises from the lower position. They also contribute during the burpee and the transition back to standing.
High-repetition devil press workouts can therefore create substantial fatigue in the legs even though the exercise is often visually associated with the shoulders.
The deltoids help control and stabilise the dumbbells as they travel overhead. They are important, but the devil press should not rely entirely on shoulder strength.
Using the hips effectively allows the upper body to guide and stabilise momentum rather than generate all of it through a strict press.
The chest and triceps contribute during the burpee portion, particularly when the repetition includes lowering the torso toward the floor and pushing away from it.
Their workload changes depending on the exact burpee standard being used.
The core works throughout the devil press to stabilise the spine and transfer force between the lower and upper body. It becomes particularly important during the plank, hip hinge and overhead finish.
A loss of trunk control can show up as excessive arching during the overhead position or poor alignment during the floor phase.
Yes. Devil presses qualify as a full-body compound movement because the exercise requires meaningful contributions from the legs, hips, trunk and upper body during every repetition.
That does not mean every muscle works equally. The exercise moves through different phases, and each phase shifts the emphasis.
It is therefore more useful to think of the devil press as a sequence of coordinated full-body actions rather than an exercise targeting one primary muscle.
The main advantage of devil presses is movement density: a single exercise can challenge strength, power, coordination and cardiovascular fitness. That makes it particularly useful in conditioning workouts where efficiency matters.
Potential benefits include:
Those benefits depend on appropriate loading and technique. A technically poor devil press performed as fast as possible does not become more effective simply because it feels exhausting.
A devil press adds external resistance and an overhead component to the burpee pattern. A standard bodyweight burpee does not require the athlete to accelerate dumbbells from the floor to an overhead position.
| Devil Press | Burpee |
|---|---|
| Usually uses two dumbbells | Usually bodyweight |
| Includes hip-driven weight movement | No external load required |
| Finishes with weights overhead | Usually finishes standing or jumping |
| Greater grip and shoulder demand | Lower grip demand |
| Requires load selection | No dumbbell weight to choose |
| More technically complex | Generally easier to learn |
Burpees can therefore be a useful regression when the conditioning aspect is appropriate but the athlete is not ready for loaded overhead work.
The devil press and dumbbell snatch both involve moving weight from a low position to overhead, but they are not the same exercise. A dumbbell snatch normally moves one weight at a time and does not require a burpee on every repetition.
The devil press typically uses two dumbbells and deliberately combines floor work with the overhead movement. This creates greater whole-body fatigue and makes sustained sets particularly demanding.
Someone learning the devil press may still benefit from practising dumbbell snatches separately because they reinforce the idea of generating power through the hips rather than relying exclusively on the arm.
A shoulder press primarily uses the upper body to move weights overhead. A devil press uses momentum generated by the lower body and hips as part of a much larger full-body sequence.
That distinction is important for technique. Trying to strict-press the dumbbells after every burpee can cause the shoulders to fatigue very quickly.
| Devil Press | Shoulder Press |
|---|---|
| Full-body conditioning movement | Primarily upper-body strength exercise |
| Uses significant hip drive | Much less lower-body contribution in strict form |
| Includes a burpee | No burpee |
| High cardiovascular demand | Usually lower cardiovascular demand |
| Dynamic transition overhead | Controlled pressing movement |
| Common in conditioning circuits | Common in strength training |
Neither exercise is universally better. They solve different training problems.
A dumbbell thruster combines a squat with an overhead press, whereas a devil press combines a burpee-style floor phase, hip hinge and overhead finish.
Both exercises can raise heart rate quickly and use lower-body power to assist an overhead movement. However, their lower-body mechanics are noticeably different.
Thrusters emphasise repeated squatting. Devil presses require more movement between the floor and standing and place greater emphasis on the hinge and burpee transition.
The right dumbbell weight is one that allows consistent technique through the entire planned set, not simply the heaviest pair that can be moved overhead once.
A useful test is whether the athlete can maintain the hip-driven movement without turning later repetitions into slow curls and presses. If the overhead phase becomes a grind almost immediately, the load is probably too heavy for the intended conditioning workout.
Beginners should learn the movement with light dumbbells before chasing speed. Experienced athletes can use heavier weights when the workout is designed for lower repetitions and greater strength demand.
There is no universally correct devil press weight because appropriate loading depends on training experience, strength, workout duration, repetitions and dumbbell design.
The number of devil presses depends on the purpose of the workout and the weight being used. Because each repetition includes multiple demanding phases, even relatively small sets can accumulate fatigue quickly.
For technique practice, sets of approximately 3–5 controlled repetitions can be useful. Conditioning workouts may use repeated sets of 5–10 or time-based formats, provided technique remains stable.
Very high repetition totals should be approached progressively. The ability to survive a large number of repetitions is not the same as being able to perform them well.
Most devil press problems come from poor load selection, inefficient hip mechanics or rushing transitions. Correcting those issues usually improves both speed and control.
The most common inefficiency is using too little hip drive and trying to press the dumbbells overhead almost entirely with the shoulders.
Fix: Load the hips and extend them powerfully. Think about creating momentum before asking the arms to finish the movement.
Heavy dumbbells can make every transition slower and encourage compensations.
Fix: Reduce the weight until repetitions remain smooth and repeatable. Increase load only when the movement stays consistent under fatigue.
Poor hinging can cause the lumbar spine to take over as the dumbbells move between the legs.
Fix: Practise the hip hinge separately. Keep the weights close and create movement primarily through the hips rather than repeatedly flexing through the lower back.
A cramped foot position can make the transition from burpee to hinge awkward and unstable.
Fix: Bring the feet forward into a position that allows a strong, balanced hinge without forcing the knees or back into an uncomfortable angle.
Simply getting the dumbbells above the head is not the same as reaching a controlled finish.
Fix: Use a manageable load and establish a stable overhead position before lowering the weights.
Racing through the first repetitions often causes technique to deteriorate before the workout is halfway finished.
Fix: Choose a repeatable pace. In longer workouts, consistency usually beats an unsustainable sprint.
Weights that swing excessively away from the body create a longer, less efficient path.
Fix: Keep the dumbbells relatively close during the transition and use the hips to direct their upward movement.
Devil presses can be scaled by reducing load, simplifying the burpee or separating the movement into easier components. Scaling is particularly useful while learning the sequence.
Options include:
A scaled repetition is still productive if it allows better movement. Difficulty alone is not a measure of exercise quality.
Progression should come after technique is stable. The safest way to increase difficulty is usually to change one training variable at a time.
Possible progressions include using slightly heavier dumbbells, adding repetitions, shortening rest periods or incorporating devil presses into longer conditioning circuits.
Avoid increasing load and volume simultaneously without a reason. The devil press already combines several demanding movements, so small changes can have a large effect on total fatigue.
A good devil press alternative should match the reason the exercise was programmed. Someone seeking conditioning needs a different substitute from someone specifically training overhead power.
| Goal | Alternative |
|---|---|
| Full-body conditioning | Burpees |
| Hip-driven dumbbell power | Dumbbell snatch |
| Lower-body plus overhead conditioning | Dumbbell thruster |
| Shoulder strength | Dumbbell overhead press |
| Hip power | Kettlebell swing |
| Low-impact full-body work | Step-back burpee variation |
| Conditioning without overhead work | Loaded carries or suitable circuits |
There is no requirement to perform devil presses if the movement does not suit an individual's mobility, equipment or training goals.
Devil presses work particularly well in short conditioning sessions where technique can remain consistent. The following formats can be adjusted by changing the dumbbell weight, repetitions or rest.
Complete 4 rounds:
Rest for 60–90 seconds between rounds if needed.
The goal is not maximum speed. Use the workout to practise smooth transitions while mildly fatigued.
For 10 minutes, begin each minute with:
Rest for the remainder of the minute.
Choose a load that leaves meaningful recovery time. If five repetitions take almost the entire minute from the beginning, reduce the weight or repetitions.
Complete 5 rounds:
Rest as needed to preserve technique.
This format alternates loaded full-body work with locomotion and can become demanding quickly.
Complete:
Stop or scale the workout if the increasing volume causes form to deteriorate.
Complete 3–5 rounds:
This keeps the devil press volume moderate while distributing work across several movements.
Devil presses can contribute to energy expenditure as part of a broader exercise programme, but no individual exercise specifically causes fat loss. Changes in body fat depend on overall energy balance and numerous behavioural and physiological factors.
The movement is demanding because it uses substantial muscle mass and can raise heart rate quickly. That makes it useful for conditioning, but making a workout more exhausting does not automatically make it better for long-term weight management.
Sustainable training, nutrition, recovery and overall activity matter much more than selecting one supposedly fat-burning exercise.
Devil presses can challenge both muscular strength-endurance and the cardiovascular system, with the balance determined largely by load, repetitions and rest.
Light dumbbells, high repetitions and short rest periods shift the workout toward conditioning. Heavier weights and smaller sets increase the muscular demand, although the movement remains technically complex and is not usually the best choice for testing maximal strength.
This flexibility is one reason devil presses appear frequently in functional fitness workouts.
Beginners can eventually perform devil presses, but they do not need to start with the complete movement. The exercise combines several skills that may be easier to learn separately.
A beginner should ideally be comfortable with a hip hinge, plank or burpee variation and controlled overhead dumbbell position before combining them under fatigue.
Starting with lighter weights and stepping rather than jumping through the burpee can make the learning process more manageable.
Devil presses require repeated transitions to the floor, weight-bearing through the upper body, explosive hip extension and overhead movement. They may therefore be unsuitable for some people with existing shoulder, wrist, back, hip or cardiovascular limitations.
Pain during the movement is a reason to stop rather than force additional repetitions. Exercise-related discomfort should not automatically be interpreted as something that must be pushed through.
Anyone returning from injury or managing a medical condition that affects exercise should use guidance appropriate to their individual circumstances.
Breathing becomes difficult during high-repetition devil presses because the exercise continuously alternates between floor work and explosive standing movement. Holding the breath unnecessarily can make the set feel harder.
There is no single breathing rhythm that works for every athlete and pace, but exhaling during the demanding upward portion can help maintain a repeatable pattern.
In longer sets, focus on avoiding frantic breathing between repetitions. A controlled pace that allows consistent respiration is usually more sustainable than sprinting until breathing becomes chaotic.
Improving devil presses requires more than simply doing more devil presses. The exercise becomes easier when its individual components become stronger and more efficient.
Useful supporting exercises include:
Practising these components separately makes it easier to identify the weak link. If the hips are powerful but the overhead position is unstable, adding endless conditioning repetitions may not solve the actual problem.
A devil press is a full-body dumbbell exercise that combines a burpee-style floor movement with a hip-driven transition that moves the dumbbells overhead.
Devil presses work the glutes, hamstrings, quadriceps, shoulders, chest, triceps and core. They also place substantial demand on the cardiovascular system during repeated sets.
Grip two dumbbells on the floor, move into a burpee, return the feet toward the weights, hinge at the hips and use explosive hip extension to drive the dumbbells into a controlled overhead position.
Not exactly. The devil press contains a burpee-style component but adds dumbbells and a loaded hip-to-overhead movement.
The shoulders help control and finish the movement, but the dumbbells should receive substantial momentum from explosive hip extension. Turning every repetition into a slow strict shoulder press is inefficient.
Use a weight that allows every phase of the planned set to remain controlled and technically consistent. Beginners should start light and increase load gradually.
Small sets of around 3–5 controlled repetitions are a reasonable way to practise the technique. Exact volume depends on fitness, load and the rest of the workout.
They can create a strong cardiovascular demand when performed for repeated sets with moderate weights and limited rest. They also challenge muscular endurance and power.
They provide muscular resistance, but they are generally used as a compound conditioning movement rather than as the most targeted exercise for hypertrophy. Dedicated resistance exercises can provide more precise loading for individual muscle groups.
No exercise can selectively remove fat from the abdomen. Devil presses can contribute to overall physical activity and energy expenditure, but fat loss depends on broader energy balance.
Yes, one-dumbbell variations are possible, although they change the loading and movement pattern. Alternate sides as appropriate and keep the weight controlled.
Devil presses are not inherently bad for the back, but poor hinging, inappropriate loading or fatigue can compromise technique. Stop if the movement causes pain and use an appropriate alternative if necessary.
They combine several demanding actions into each repetition: getting down to the floor, returning to standing, generating hip power, controlling weights overhead and repeating the sequence with little recovery. The result is simultaneous muscular and cardiovascular fatigue.
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