How To Do The Devil Press For Strength And Size


Dumbbell burpee AND a double dumbbell snatch…..sounds terrible. That must be why this combination is named the “Devil Press”. The Devil Press is a general back and shoulder workout aimed at increasing muscular endurance. It can be used for strength but it’s best left toward the end of your workout.

You’re going to want to grab two dumbbells at the same weight and perform a burpee then a dumbbell snatch at the top of the rep.

Begin with the dumbbells on the ground. Perform a burpee with your chest touching the floor. Now you’ll want to jump to your feet while still holding the dumbbells. At this point you can snatch or swing both of the dumbbells up. To finish the movement you want to lock out overhead with your hips, knees, shoulders and arms locked out. It’s important to note, you can swing the dumbbells.

While the Devil Press is a fantastic CrossFit movement, it can be used by physique competitor to build detail into their upper back and shoulders while increasing their calorie expenditure.

Here’s my 6 favorite Devil Press WODs from around the internet

Hands Up- 4 Rounds For Time
10 Devil Press (2x50 or 40 lbs)
20 meter dual dumbbell walking Lunges (2x50/40 lbs)
10 Toes To Bars

At Home Devil Press WOD- 3 Rounds For Time
20 dumbbell Deadlifts (2x50/35 lbs)
10 Dumbbell Cossack Squats (50/35 lbs)
10 Dumbbell Devil Press (2x50/35)

Row To Hell For Time
2,000 meter row
30 devil Presses (2x50/35 lbs)

AMRAP in 9 Minutes
Devil Press (2x50/35 lb)
Wall Balls (20/14 lbs)

Gut Check For Time
30 Devil Press (2x50/35 lbs)
60 Dumbbell Thrusters (2x 50/35 lb)
90 Burpees

12 Rounds For Time
5 Handstand Push Ups
7 Devil Press (2x22)
19 Weighted Squats
48 Double Unders

Be cautious when programming the devil press. I prefer to go lighter on the weight and use the movement as an accessory piece to heavier work as you can quickly get fatigued.