Devil Press
A dumbbell burpee followed by a double dumbbell swing from the floor to overhead in one motion. It combines a hip-driven lift with high-intensity conditioning.
Primary muscles
- Glutes (Gluteus Maximus)
- Hamstrings
- Front Delts
- Chest (Pectoralis Major)
Secondary muscles
- Traps (Trapezius)
- Triceps
- Lower Back (Erector Spinae)
- Quadriceps
- Abs (Rectus Abdominis)
- Cardiovascular System
- Sets
- 3–5
- Reps
- 5–10
- Rest
- 60–120s
How to perform
Main muscles working (thicker lines)
Starting position
Stand with two dumbbells on the floor at your feet, handles parallel.
Place your hands on the dumbbells and jump or step back to a plank, lowering the chest to the floor.
Push up and jump the feet back outside the dumbbells.
With a flat back, hinge and swing the dumbbells back between the legs.
Drive the hips forward and snap the dumbbells overhead to lockout in one motion.
Lower the dumbbells back to the floor under control.
Breathing: Exhale as you drive the dumbbells overhead and breathe in during the burpee.
Coaching tips
Hinge, don't squat
Hips send the bells
Lock out overhead
Common mistakes
Rounding the back to lift from the floor
Pressing the dumbbells with the arms only
Landing with feet too narrow
Uncontrolled lowering
Safety notes
Use light hex dumbbells and prioritise a flat back when fatigued.
Lower the dumbbells to the shoulders or hips first rather than dropping them from overhead.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.