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All full body & conditioning exercisesFull Body & Conditioning · Gym

Devil Press

A burpee into a double-dumbbell snatch. One of the most efficient full-body conditioning movements there is.

AdvancedDumbbells5 × 6–10
Devil Press demonstration thumbnail — How to do a Dumbbell Devil Press with Jason Khalipa
Full bodyDumbbells

Devil Press

Demo · Jason Khalipa

Verified Devil Press demonstration by Jason Khalipa. Click to play.

How to do the Devil Press

  1. 1Chest to the floor between the bells
  2. 2Hinge and swing, don't curl
  3. 3Lock the arms overhead
  4. 4Pace it — this one spikes fast

Benefits of the Devil Press

  • Builds strength and size in the full body through a full, controlled range of motion
  • Also trains shoulders, hamstrings, core as supporting movers
  • Trains each side independently, exposing and fixing left-right imbalances
  • A high-skill progression that pays off once the easier variations feel controlled

Sources

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4McGill (2010) — Core training: evidence translating to better performance and injury preventionStrength and Conditioning Journal
  5. 5Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services