The Devil’s Press Is a Full-Body Move That Humbles Everyone

Make no mistake, it's called what it's called for a reason. You drop to the floor, fire through a burpee, then rip a pair of dumbbells from the ground to overhead in one brutal arc. It's a compound, full body move that'll snag you some real strength, power, and conditioning, which is why functional training fans love it — and dread it.

What Is the Devil’s Press?

The devil press exercise combines a burpee with a double dumbbell snatch (umm, ouch). You start standing with the dumbbells on the floor, drop into a push-up, pop back up, then swing the dumbbells overhead, ideally with some finesse. It’s usually done with two dumbbells, but a single arm devils press works when you want to train one side at a time or only have one dumbbell handy.

You’ll see devils press in CrossFit WODs, HIIT circuits, and hybrid training plans because it’s brutally efficient. You get strength, power, and cardio in one go, so it's also a perfect home gym staple when you want to get a lot out of minimal gear. You could also add it to another tough training session like a Navy SEAL workout when you really want to test yourself.

Devil’s Press Muscles Worked

Devils press muscles worked include your quads, hamstrings, glutes, core, chest, shoulders, triceps, and upper back. Basically, if it’s a muscle, it’s doing something here.

Quads and glutes drive the jump and hip extension, hamstrings handle the hinge, chest and triceps take on the push-up, and your shoulders and upper back finish the overhead lockout. All the while, your core stays braced the whole time to protect your spine and transfer force.

That whole body recruitment is why high-intensity functional training shows big gains in strength, power, and cardiovascular fitness, because you’re training your whole system to work together under fatigue. This builds better neuromuscular coordination and explosive power, which both carry over to sports and everyday life. 

How to Do a Devil’s Press with Proper Form

Correct form keeps you safe and makes those reps actually count for something. Start lighter than you think, because momentum at the bottom gets sketchy fast if your technique breaks down. Grab a pair of dumbbells (hex-shaped work best so they stay put), give yourself clear space, and go.

How to do it:

• Set up: Stand with feet hip-width, dumbbells on the floor just outside your feet. Hinge and grab the handles with a neutral grip.
  
  
• Drop to a plank: Jump or step your feet back into a high plank with hands on the dumbbells, core tight and hips level.
  
  
• Push-up: Lower your chest to the dumbbells with elbows at about a 45-degree angle, then press back up.
  
  
• Hop feet forward: Jump or step your feet back up to the dumbbells, landing in a loaded hinge with chest proud.
  
  
• Snatch overhead: Explode through your hips to swing both dumbbells in one arc overhead, finishing with arms locked out and biceps by your ears. Keep the dumbbells close to your body on the way up.
  
  
• Return and repeat: Lower the dumbbells back to the floor under control (don’t just drop them on your toes) and go again.
  

Trainer Tip: If you’re gassed and form is slipping, rest 5-10 seconds between reps. A sloppy devils press is a fast way to tweak a shoulder or your lower back.

Devil’s Press Variations and Alternatives

Here are a few devils press variations and substitute moves to mix into your training.

Single Arm Devil's Press

Using one dumbbell builds unilateral strength, exposes side-to-side imbalances, and is perfect for beginners or anyone with limited equipment at home.

How to do it:

Set one dumbbell on the floor between your feet. Hinge down and grab it with one hand, kick back into a plank with your free hand on the floor, do a push-up, hop feet forward, and snatch the dumbbell overhead. Alternate sides each rep or per set.

Kettlebell Devil’s Press

Swap dumbbells for kettlebells for a slightly different feel thanks to the offset weight. The handle shape makes the overhead lockout feel natural.

How to do it:

Same pattern as the dumbbell version, with two kettlebells on the floor. The bells should rest outside your hands during the push-up so your wrists stay straight.

Dumbbell Burpee to Overhead Press

A scaled alternative that keeps the full-body structure without the explosive snatch. Great for beginners working on technique before loading up speed.

How to do it:

Do a burpee — lowering into a high push-up position or all the way to the ground — with dumbbells in your hands. When you stand up, curl the dumbbells to your shoulders and press them overhead instead of snatching. Lower and repeat.

Dumbbell High Pull

If the overhead portion of the devils press bothers your shoulders, this substitute trains similar hip drive and upper-back power without the full lockout.

How to do it:

Stand with dumbbells at your sides. Dip slightly, then explode through your hips as you raise up on your toes, pulling the dumbbells up to chest height with elbows high. Lower and repeat.

Programming Tips for the Devil’s Press

Program the devils press based on your goals. Because it’s so demanding, lower reps and longer rest usually beat grinding high-rep sets with sloppy form.

Conditioning and fat loss: 3-5 rounds of 8-12 reps with 60-90 seconds rest. Keep the dumbbells on the lighter side and move with intent.

Power and athleticism: 4-6 sets of 3-5 reps with 2-3 minutes rest. Use a moderate to heavy load and prioritize explosive speed on the snatch.

EMOM finisher: Every minute on the minute, do 5 reps for 8-10 minutes. Rest with whatever time is left in the minute.

Research shows that high-intensity functional training boosts your fitness and power without leaving you overly trashed or inflamed, as long as you program it smartly. Push hard, but listen to your body and prioritize recovery.

Takeaway

The devils press is definitely born from below, but it will give you some heavenly results in terms of hitting strength, power, and conditioning in a single rep. Start light until you absolutely know you have the form locked in, and build up gradually. It's a great move as a finisher (if you hate yourself), or as a main lift in a circuit, and a few rounds will leave you sweaty and probably questioning your life choices (in the best way).

FAQs

What muscles does the devils press work?

The devils press works your quads, hamstrings, glutes, core, chest, shoulders, triceps, and upper back. It’s a true full body move that trains strength, power, and cardio at the same time.

Is the devils press good for beginners?

Beginners can do the devils press so long as they start with very light dumbbells and nail the technique first. A dumbbell burpee to overhead press is a solid scaled alternative while you build up coordination and strength.

What weight should I use for devils press?

Start with dumbbells around 10-20 pounds if you’re new. Intermediate lifters often work with 25-40 pound dumbbells, and advanced folks go heavier. Whatever you go with, be sure you can finish all of your reps with clean form.

What’s the difference between a devils press and a burpee?

A burpee uses just your body weight, while a devils press adds two dumbbells and finishes with an overhead snatch. The devils press is heavier, more technical, and hits your upper body and posterior chain harder.