Devil Press
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- Functional
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The devil press starts with dumbbells on the floor: you burpee over them, grip them as you jump your feet in, then swing them overhead in one motion. It trains the chest, glutes, front delts and quads together under heavy fatigue. Advanced lifters use it for weight and reps in functional training or at home, as a main lift or a finisher.
- Muscles
- Chest, Glutes, Front delts, Quads
- Equipment
- Dumbbells
- Logged as
- Weight and reps
How to
- Place dumbbells on the floor and do a burpee over them.
- Grip the dumbbells as you jump your feet in.
- Swing and pull the dumbbells overhead in one motion.
- Lock out overhead, then lower and repeat.
Form cues
- Drive through your legs to send the weights up.
- Exhale hard as you lock out overhead.
- Land your jump with soft, bent knees.
Common mistakes
- Back rounds when the dumbbells leave the floor. Hinge your hips and keep your back flat.
- Arms muscle the weights up alone. Let your hips and legs drive the swing.
- Lower back arches at the top. Brace your core as you lock out overhead.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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