Dumbbell Devil Press
Full body burner! Combine burpees, push-ups, and dumbbell power for one seriously challenging move.
The Dumbbell Devil Press is a compound exercise that mainly works the chest and triceps, with help from the core and back. You'll need: dumbbells.
Required Equipment
Dumbbell Devil Press Muscles Worked
Primary
Chest (pectoralis major, sternal head); Triceps (triceps brachii)
Secondary
Abdominals (rectus abdominis); Lats (latissimus dorsi)
Dumbbell Devil Press Variations and Alternatives
How to do the Dumbbell Devil Press
Start by standing up straight with your feet shoulder-width apart, holding a dumbbell in each hand by your sides.
Begin by bending at the hips and knees to lower the dumbbells to the floor while maintaining a neutral spine.
Kick your legs back to move into a push-up position with the dumbbells firmly planted on the ground.
Perform a full push-up by lowering your chest to the floor and then pressing back up.
Hop your feet back towards the dumbbells while bringing your torso upright to prepare for a clean.
Explosively extend your hips and knees to create momentum and pull the dumbbells upward leading with your elbows. Then, in one fluid motion, flip your wrists and press the dumbbells overhead to full arm extension.
Control the dumbbells back down to your shoulders and then to the floor as you lower your body to start the next rep.
Repeat for the desired number of repetitions.
Ensure that you perform each movement with proper form and control, minimizing any momentum during the push-up and focusing on explosive movements during the clean and press. Adjust the weight of the dumbbells to match your fitness level and strength.
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Dumbbell Devil Press FAQs
What muscles does the Dumbbell Devil Press work?
The Dumbbell Devil Press mainly works the chest and triceps, with help from the core and back. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Dumbbell Devil Press?
Dumbbells.
Is the Dumbbell Devil Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Devil Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Dumbbell Devil Press variations and alternatives?
Similar exercises include the Dumbbell Elevated Push-Up, Dumbbell Hang Clean & Press, Dumbbell Overhead March-In-Place Press and Dumbbell Pass Through Push-Up Plank.
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