Devil’s Press
The Devil’s Press is a beginner dumbbell exercise that works the Shoulders. Follow the steps below.
Target musclesShoulders
EquipmentDumbbell
LevelBeginner
How to do the Devil’s Press
- The Devil’s Press is a hybrid movement combining a dumbbell burpee and a double dumbbell snatch.
- It’s a full-body, high-intensity exercise that develops strength, power, and metabolic conditioning.
- Start with a dumbbell in each hand and perform a burpee, letting your chest touch the ground while holding the dumbbells.
- Explosively jump your feet forward and swing the dumbbells between your legs.
- Drive the dumbbells overhead in one continuous motion, locking out your arms.
- Lower the dumbbells with control to return to the starting position and repeat
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
Train this in the FitBot Coach appGuided sets, auto-progression and 1,100+ more exercises.
Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.