Devils Press
Perform a burpee onto the dumbbells, then power the bells from the floor to overhead in one snatching motion.
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Demo video from YouTube, played in its own player.
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Alternatives
Other exercises for the full body, for when the dumbbell is taken or you want a change.
Questions
- What muscles does the Devils Press work?
- The Devils Press mainly works the full body.
- What equipment do you need for the Devils Press?
- A dumbbell.
- How many sets and reps of the Devils Press?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Devils Press?
- Barbell Clean and Jerk, Barbell Clean and Press, Bear Complex and Burpee work the same main muscle.
Program it for your clients
Coaches add the Devils Press to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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