How to Devil Press

To perform a devil press, begin by executing a push-up from your knees. Next, either jump or step your feet forward towards the dumbbells, ensuring you land about six inches behind them with your feet slightly wider apart than the dumbbells. Engage your hips by hinging them, and then swing the dumbbells between your legs, similar to the motion used in a kettlebell swing.

Introduction:

The Devil Press is a demanding and effective full-body exercise that combines elements of a burpee and a double dumbbell snatch. Known for its ability to build strength, endurance, and cardiovascular fitness, the Devil Press is a staple in many CrossFit workouts. This exercise challenges multiple muscle groups and requires a good level of coordination and technique. In this guide, we’ll break down the steps to perform a Devil Press, what equipment you’ll need, scaling options for various fitness levels, common mistakes to avoid, the benefits of incorporating this exercise into your routine, the muscles worked, and similar alternative exercises.

Steps in the Devil Press movement

1. Start Position:
  - Stand with feet shoulder-width apart, holding a dumbbell in each hand. The dumbbells should be resting on the floor in front of you.
2. Burpee Phase:
  - Bend at the hips and knees to place the dumbbells on the floor.
  - Jump your feet back into a plank position, ensuring your body is in a straight line from head to heels.
  - Perform a push-up by lowering your chest to the floor and then pressing back up.
3. Transition to Stand:
  - Jump your feet back towards the dumbbells, landing in a squat position.
  - Stand up explosively while simultaneously pulling the dumbbells off the ground.
4. Snatch Phase:
  - As you stand, use the momentum to swing the dumbbells overhead in a single fluid motion.
  - Extend your hips, knees, and arms fully at the top, locking the dumbbells overhead.
5. Return to Start:
  - Lower the dumbbells back to the floor with control, ready to begin the next repetition.

What Equipment is needed

Dumbbells: Choose a weight that challenges you but allows for proper form.
Chalk: For improved grip.
Optional: Exercise mat for added comfort during the burpee phase.

Check out the Equipment subsite for more tools, tips, and inspiration.

Scaling Options:

To gradually build strength and proficiency, consider the following scaling options:

Reduced Weight: Use lighter dumbbells if the standard weight is too challenging.
Partial Movement: Break down the movement by practicing the burpee and snatch separately before combining them.
Elevated Burpee: Perform the burpee portion with your hands on an elevated surface to reduce the range of motion and intensity.

Common Mistakes to Avoid:

Rounding the Back: Maintain a flat back throughout the movement, especially when picking up and lowering the dumbbells.
Improper Push-Up Form: Keep your body straight during the push-up phase to avoid unnecessary strain on the lower back.
Lack of Coordination: Practice the burpee and snatch separately if you struggle with the fluidity of the movement.
Not Using Hips: Engage your hips fully during the snatch phase to generate power and reduce strain on the arms and shoulders.

Benefits of the Movement:

Total Body Workout: Targets multiple muscle groups simultaneously, making it a highly efficient exercise.
Improves Cardiovascular Fitness: The continuous movement and explosive nature of the Devil Press elevate heart rate and improve endurance.
Builds Strength and Power: Combines strength-building push-ups and snatches with the explosive power required for burpees.
Enhances Coordination and Agility: The complex movement pattern improves coordination, balance, and agility.

Which Muscles Are Worked:

During this exercise, the following muscle groups are engaged:

Primary Muscles:
- Shoulders (deltoids)
- Chest (pectoralis major)
- Upper Back (trapezius, rhomboids)
- Arms (triceps, biceps)
Secondary Muscles:
- Core (abdominals, obliques)
- Lower Back (erector spinae)
- Legs (quadriceps, hamstrings, glutes)
- Hips (hip flexors)

Alternative Similar Movements:

If you’re seeking variation or targeting specific muscle groups, consider incorporating these alternative exercises:

Check out the exercise library for more alternatives!

Q&A for Devil Press

How to perform a Devil’s press?
To perform a Devil’s press, start by standing with a dumbbell in each hand. Execute a burpee by placing the dumbbells on the floor, jumping back into a plank, performing a push-up, and then jumping your feet back towards the dumbbells. As you stand, use the momentum to swing the dumbbells overhead in a snatch motion.

What are the rules for the devil press?
The rules for the Devil Press include maintaining a flat back during the lift, using proper push-up form, and ensuring a full extension overhead. Avoid rounding your back or overextending your lower back during the movement.

Is Devil’s Press a good exercise?
Yes, the Devil’s Press is an excellent exercise for building full-body strength, endurance, and cardiovascular fitness. It combines elements of a burpee and a snatch, making it a highly efficient and challenging workout.

What muscles do the devil press work?
The Devil Press primarily works the shoulders, chest, upper back, and arms. Secondary muscles include the core, lower back, legs, and hips.

What weight should I use for Devil’s press?
Choose a weight that is challenging but allows you to maintain proper form throughout the movement. Beginners might start with lighter dumbbells (10-20 lbs), while more experienced athletes can increase the weight according to their strength and ability.

What is the difference between a burpee and a devil press?
A burpee is a bodyweight exercise involving a squat, plank, push-up, and jump. A Devil Press includes these elements but adds lifting dumbbells from the floor to an overhead position, incorporating a snatch movement.

Can you jerk a devil’s press?
While the primary movement in a Devil’s Press is a snatch, not a jerk, using a slight push-press motion at the top can be helpful for heavier weights. However, the traditional form focuses on a smooth, single motion overhead.

Can you clean and press a Devil’s press?
The Devil’s Press typically involves a snatch motion rather than a clean and press. However, for variations or scaling, you can modify the movement to include a clean and press instead of a snatch.

What is devil press?
The Devil Press is a combination exercise that merges a burpee with a double dumbbell snatch. It is designed to build strength, endurance, and cardiovascular fitness by working multiple muscle groups simultaneously.

What is the Arnold Schwarzenegger press?
The Arnold Schwarzenegger press is a shoulder exercise named after the famous bodybuilder. It involves holding dumbbells in front of your shoulders with palms facing you, then pressing them overhead while rotating your palms to face forward.

What is an alternative to the Devil’s Press?
Alternatives to the Devil’s Press include burpees, dumbbell snatches, thrusters, and kettlebell swings. Each of these exercises targets similar muscle groups and provides a full-body workout.

What to pair with devil press?
Pair the Devil Press with other compound movements like kettlebell swings, thrusters, or pull-ups for a comprehensive full-body workout. Including core exercises like planks or Russian twists can also enhance your routine.

Is 12 kg shoulder press good?
A 12 kg shoulder press is a solid achievement, especially for beginners or those focusing on endurance. As your strength improves, you can gradually increase the weight to continue challenging your muscles.

How to do a single arm Devil’s press?
To perform a single arm Devil’s Press, use one dumbbell and follow the same steps as the standard Devil Press. Start with the dumbbell in one hand, execute the burpee, and perform the snatch with one arm. Switch arms to ensure balanced strength development.

Conclusion:

Incorporating the Devil Press into your training routine can provide a comprehensive workout that builds strength, power, and endurance. With dedication and proper form, this challenging exercise can take your fitness to the next level. Grab your dumbbells, perfect your technique, and get ready to conquer the Devil Press!