Devil Press: how to do it and muscles worked
The devil press mainly works your full body, with help from your cardio. You need dumbbells.
Muscles worked
How to do the devil press
- 1
Stand with a dumbbell in each hand. Place them on the floor in front of you, shoulder-width apart, and jump your feet back so you are in a plank on the handles.
- 2
Do a burpee push-up, then jump your feet forward, hinge, and swing both dumbbells in one motion from the floor up to overhead with arms locked out.
- 3
Lower the dumbbells back to the floor with control and repeat. Breathe out as you swing up and keep your back flat during the hinge.
Form tip: Drive with your hips as you swing, not your arms. Use light dumbbells until your form is smooth.
Common questions
- Which muscles does the devil press work?
- The devil press mainly works your full body. It also involves your cardio.
- What equipment do I need for the devil press?
- You need dumbbells.
- How many sets and reps should I do?
- A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
- How do I track the devil press in SweatByte?
- Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.
More full body exercises
General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.