Full body
Devil Press
The Devil Press is a strength exercise with dumbbells for your whole body. Share of the load in the Zulta muscle model: gluteus maximus 13%, quads (vastus lateralis) 11% and front delts 11%.
Also known as: devils press, double dumbbell burpee
How to do it
- Stand with a dumbbell on the floor on each side of the feet, handles parallel.
- Squat down, grip the dumbbells and jump the feet back into a plank on the handles.
- Lower the chest to the floor between the dumbbells, then push back up.
- Jump the feet in, hinge with a flat back and swing both dumbbells between the legs.
- Snap the hips forward and swing the dumbbells in one motion to locked arms overhead.
- Lower the dumbbells to the floor and start the next rep.
Tips
- Use the hip snap to move the dumbbells: the arms only guide them.
- Keep the dumbbells close on the way up.
- Choose a load you can control overhead for every rep.
Common mistakes
- Squatting and pressing instead of hinging and swinging.
- Rounding the back when the dumbbells swing between the legs.
- Ending with the dumbbells in front of the head instead of over the shoulders.
Muscles worked by the Devil Press
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Holding a load throughout. Swinging two dumbbells from the floor to overhead in one hinge. Drop to the floor, push up, jump the feet in and jump up: a full-body pattern of squat, push and jump with the core holding the plank.
Devil Press alternatives
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Frequently asked questions
What muscles does the Devil Press work?
Mainly the gluteus maximus, quads (vastus lateralis), front delts and mid chest. The quads (vastus medialis), hip flexors, upper abs, spinal erectors (lower back), hamstrings (biceps femoris) and triceps (lateral head) assist.
Is the Devil Press good for beginners?
The Devil Press is rated advanced. If you are new, learn the Barbell Burpee first and build up from there.
What is a good alternative to the Devil Press?
For example the Barbell Burpee, Barbell Complex and Bear Complex. They train mostly the same muscles, some with different equipment.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.