Ever tried a workout that feels like cardio and strength training had a baby? That’s the dumbbell devil press—a brutal yet brilliant move. The short answer: it works everything—legs, chest, shoulders, core. Using best-selling dumbbells (5–150 lbs), it builds explosive power. Keep reading to master it!
Most strength moves hit one or two muscle groups at a time. The dumbbell devil press doesn’t play by those rules—it demands power from your entire body. With one explosive motion, you’re hitting legs, chest, shoulders, and core while sending your heart rate through the roof.
In devils press CrossFit workouts, this exercise is notorious for its intensity. Athletes love it because it builds both raw strength and high-level conditioning. It’s a move that humbles even the fittest competitors while giving them a fast and effective way to test their limits.
Yes—but it’s no walk in the park. Beginners can start with lighter weights and step in and out of the burpee instead of jumping. This makes the db devil press accessible while still delivering the same benefits of coordination, strength, and stamina.
Think of the devil press exercise as strength training plus cardio in disguise. It improves explosive power, burns serious calories, and challenges balance and coordination. Few movements combine so much work into so little time.
Dropping into the burpee portion fires up your quads, glutes, and hamstrings. It’s like mixing a squat jump with a deadlift, all before you even press the dumbbells overhead.
The overhead press locks in your shoulders, chest, and triceps. This makes the devil press a true push-pull powerhouse—lifting, pressing, and stabilizing under fatigue.
Because the dumbbells move independently, your core and stabilizers must fight hard to keep everything balanced. Every rep demands control, making your abs work as hard as your arms.
The dumbbell devil press works everything—legs, arms, chest, shoulders, and core. It’s one of the most complete movements in training.
The go-to version: burpee into a double dumbbell clean and overhead press. Simple, brutal, effective.
The single arm devil press adds balance and unilateral strength, forcing one side of your body to carry the load at a time.
Performed faster with lighter weights, this version keeps you moving nonstop for devils press CrossFit conditioning.
Pausing at the top or slowing the tempo adds time under tension, making the press devil variation a serious shoulder and stamina test.
Turn the dumbbell devil press into part of a complex by adding rows, squats, or jerks. It creates a circuit that challenges strength and conditioning at once.
For advanced athletes, EMOMs (every minute on the minute) or AMRAPs (as many reps as possible) with devil presses deliver intense conditioning.
The single arm devils press shines in conditioning drills. It forces better coordination while still torching your shoulders and lungs.
If you don’t have dumbbells, try clean & press, kettlebell swings, or snatches for similar explosive benefits.
Place two dumbbells on the floor.
Drop into a burpee, hands on the dumbbells.
Jump or step your feet forward.
Swing dumbbells up to your shoulders, then press them overhead in one motion.
Keep your core braced, hinge through your hips, and use a smooth press overhead. Avoid jerking the dumbbell—you want power, not sloppiness.
Don’t arch your back, rush through reps, or cut the range of motion short. These devil press mistakes increase injury risk and rob you of gains.
Exhale as you press overhead, brace your core in the hinge, and move with rhythm. Mastering breathing and tempo makes high-rep devil presses more manageable.
3 rounds of 6–8 reps with light dumbbells. Rest 90 seconds between rounds to build a foundation.
Pair dumbbell devil presses with push-ups or squats for a superset that builds both strength and endurance.
Perform 8 reps every minute for 10–15 minutes. This CrossFit devil press format is a guaranteed gas tank killer.
Mix devil presses with lunges, rows, and overhead presses to create a full-body training session.
From Troy urethane dumbbells to York cast iron, we offer a wide range of best-selling dumbbells perfect for devil presses.
Devil presses test your grip, so you need dumbbells that feel comfortable and stay balanced. Durable builds and small weight increments ensure steady progression.
Our 5–150 lb dumbbell range fits everyone—whether you’re learning the move with light weights or pushing heavy sets for strength.
Unlike bulky machines or barbells, dumbbells are versatile, portable, and cost-effective. One set covers dozens of exercises, including the dumbbell devil press.
Need multiple sets? We provide custom pricing for gyms and bulk buyers.
Every week, we roll out new codes for 5% off best-selling dumbbells. Perfect for upgrading your home or gym setup.
The dumbbell devil press blends strength, conditioning, and coordination into one move. It’s a workout finisher, a conditioning tool, and a strength builder all at once.
Recap: from the standard devil press to CrossFit variations and single-arm versions, it’s the ultimate full-body challenge.
And with our Troy, York, VTX, and Pro Style dumbbells available in 5–150 lb ranges, you’ll have everything you need to crush your next set.
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This machine needs to be at more gyms! It's a seriously great workout.
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This is a great addition to our gym. Not to mention the price and delivery which was quick. Recommend!
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