Dumbbell Devils Press
- Músculo objetivo
- —
- Equipamiento
- Dumbbell
- Parte del cuerpo
- Chest
- Tipo
- Aerobic
The dumbbell devils press is a full-body conditioning exercise that fuses a burpee with a dumbbell snatch into one explosive rep. Using a single pair of dumbbells, it drives your heart rate up while training the chest, hips, shoulders, and core, making it a staple of metabolic and CrossFit-style workouts.
Cómo hacer el Dumbbell Devils Press
- 1Stand with your feet shoulder-width apart, a dumbbell on the floor just outside each foot.
- 2Hinge down and grip both dumbbells, then jump or step your feet back into a high plank position.
- 3Lower your chest toward the floor between the dumbbells in a controlled push-up.
- 4Press back up and jump your feet forward so they land just outside the dumbbells.
- 5Drive explosively through your hips and legs, swinging both dumbbells up in a wide arc.
- 6Continue the momentum overhead, pressing the dumbbells to full lockout above your head.
- 7Lower the dumbbells under control back to the floor to reset, keeping a flat back.
- 8Repeat for the prescribed reps or time, then set the dumbbells down safely.
Consejos de técnica
- Use lighter dumbbells than you would for a strict press — the lift is built on speed and hip drive, not maximal load.
- Time your hip extension with the upward swing so the dumbbells float overhead rather than relying on your arms.
- Keep your core braced through the plank and overhead phases to protect your lower back.
- Pace your breathing across reps; this is a conditioning movement, so manage fatigue rather than sprinting and stalling.
- Drop to a slower, scaled version if your form breaks down before resting.
Errores comunes
- Going too heavy, which kills the explosive snatch and forces a slow, risky grind overhead.
- Letting your hips sag in the plank, which strains the lower back and weakens the push-up.
- Muscling the dumbbells up with the arms instead of driving from the hips, wasting energy and stalling reps.
- Pressing overhead without locking out or stabilizing, leaving the weights wobbling above your head.
- Dropping the chest fast in the push-up and bouncing, which removes control and risks the shoulders.
Preguntas frecuentes
What muscles does the dumbbell devils press work?
It is a full-body conditioning movement: the push-up phase loads the chest, shoulders, and triceps, while the snatch phase drives from the hips and legs, with the core stabilizing throughout.
What is the difference between a devils press and a dumbbell snatch?
A dumbbell snatch lifts the weight from floor to overhead in one pull. The devils press adds a full burpee — a push-up and a stand-up — before the snatch, making it far more demanding as conditioning.
Is the dumbbell devils press good for beginners?
It is an advanced conditioning movement that combines several skills. Beginners should first be comfortable with burpees, push-ups, and dumbbell snatches, then start with very light dumbbells.
How many reps should I do?
As a conditioning exercise it is usually programmed for time or in sets of 8–12 reps. Pick a weight you can move explosively for the full set without your form falling apart.
Should I use one dumbbell or two?
The classic devils press uses two dumbbells brought overhead together. A single-dumbbell version exists, but the two-dumbbell movement is the standard taught here.
