How to Conquer the Devil Press

How to Conquer the Devil Press

Have you ever done a devil press before? If so, you know just how painful it can be. Let's face it, the devil press can conquer us just as much as we can learn to conquer it. So, don't let the title deceive you!

This also happens to be the reason why it's so effective. The devil press will work your whole body and can be a great addition to any workout!

While it's not a fan favorite exercise, and certainly not mine, it's worth learning. The devil press can help build strength, flexibility, and endurance all in one movement!

If you're ready to level up your workouts, keep reading. Let's dive into how to conquer the devil press.

In this article, you'll get the full breakdown of the benefits, how to do it, tips, and more.

How To Do The Devil Press

First things first, how do you do a devil press? To perform this exercise, you'll need a pair of hex dumbbells and some space. It's a lot like a burpee with dumbbells in your hands.

Make sure to choose a weight that is challenging, but also comfortable for pressing overhead. There will be moments when the devil press can challenge your stabilization. Just keep that in mind before you get started.

Here's how to do a devil press:

Place a pair of dumbbells on the ground in front of you, keeping them at shoulder-width apart.

1. Start on the ground in a push-up position with your hands gripping the dumbbells. Your palms should be facing each other toward the center of your body.

2. Crunch your core and jump your legs forward. Land on your feet in a wide stance.

3. In one quick motion, lift your upper body and swing the dumbbells to your shoulders. You'll do this by squeezing your glutes and hamstrings to push your hips forward while curling the weight forward with your biceps.

4. As the dumbells come up, use your shoulders and triceps to push the weight overhead, straightening out your arms.

5. From here, reverse this motion by lowering the weight in front of you and hiking your feet behind. You should end the movement in the push-up position with your hands on the dumbbells once again.

6. Repeat this for reps!

Devil presses are hard. Not only will they test your strength, but also your balance and endurance. If these hurt your soul badly, you aren't alone!

This is a very complex movement, so make sure you take your time at first. Always remember to keep your core tight and not pick a weight that's overly challenging. There are quite a few mistakes that you can make in a devil press, which is what we'll get into next.

Common Mistakes In The Devil Press

As I said before, this is a very complex movement. If you do it incorrectly, you can put yourself at risk for injury.

Here are some common mistakes you'll want to avoid...

Devil Press Mistake #1: Swinging With Your Lower Back

As you swing the weight upward, it can be easy to let your lower back round. Don't let this be the case! Make sure to keep your core tight and drive through your glutes and hamstrings.

This can normally kick in when we get fatigued. Make sure you aren't swinging the dumbbells too low to avoid this mistake.

Devil Press Mistake #2: Not Using Your Hips

Part of swinging the weight upward is pushing the weight with your hips for momentum. If you don't, you'll find yourself doing a lot of upper-body muscle work. However, this can cause you to fatigue very quickly.

Do yourself a favor and use the momentum from this hip pop to move the weights upward.

Devil Press Mistake #3: Not Using Hex Dumbbells

Hex dumbbells are the ones with heads that have flat sides. For this exercise, they'll be super important. If you use circular dumbbells, it will be hard to keep them stable in the push-up position.

If the dumbbell rolls, you could tweak your shoulder in a way you don't want to. As someone who's tweaked their shoulder before, that is not fun. When you injure your shoulder, you'll realize just how much they do for you on a daily basis.

Devil Press Mistake #4: Using Weight That's Too Heavy

A lot more bad can come from using heavy weight than good. This rule applies to the devil press especially. I'm not discouraging anyone from lifting heavy, that would be misleading.

What I am saying is you should pick a weight you can comfortably do for more than a few reps. You don't want to get fatigued with a bunch of weight overhead. You also don't want your lower back to cave from choosing weight that's too heavy.

In the devil press, your legs and shoulder should be the most fatigued by the end. Nothing else should bug you too much. Well, except for your pride when you realize just how hard these can be!

Muscles Worked With The Devil Press

There really isn’t a muscle that doesn’t get worked with this exercise. This is why you get tired so quickly. Every muscle needs blood, so your heart works overtime to pump blood to the whole body in a very short amount of time!

Here’s a list of just a few of the main muscles being worked:

• Deltoids
• Quadriceps
• Hamstrings
• Triceps
• Gluteus Maximus
• Abdominals
• Pectoralis Major
• Biceps

This is why the devil press can be considered one of the most beneficial full-body exercises out there! It's hard to work more muscles than the ones listed above.

Benefits Of The Devil Press

Besides providing a physical beat down, there are many benefits to the devil press. Some of these benefits can include:

• Increased mobility
• Full-body strength
• Improved muscular endurance

Plus, did I mention devil presses burn a ton of calories? These benefits and more are what make devil presses great for building muscle, endurance, and encouraging fat loss.

When Should I Perform Devil Presses

You can add devil presses at any point of your workout. However, being that they require a lot of energy, I recommend doing them sooner in your workout than later. This is just my personal recommendation though.

If you use lighter weights, I know a lot of people who do them as a burnout at the end of their workout.

Ultimately, it's up to you when you choose to add devil presses. They can be an excellent workout for full body workouts and even metabolic conditioning workouts.

At the end of the day, it really depends on what you like to do. It also depends on what you're trying to accomplish. So, what are your health and fitness goals?

I know how hard it can be to program workouts for your goals. That's not even to mention how difficult the nutrition side of things can be as well.

That's why we're here to help. If you're looking to simplify the process of earning results, check out the 1st Phorm App! It's the ultimate all-in-one tool we've developed to help you reach your goals.

Inside the app, you'll get assigned your very own certified advisor. This is someone you can count on for advice, reaching your goals, and holding you accountable. You'll also get access to every tool you need to see progress:

• Custom nutrition programming and an easy way to track and log your food

• A full library of workout programs for any and every fitness goal

• Result monitoring through body metrics and measurements to make sure you're seeing progress

• Daily live streams and instructional exercise videos to keep learning and improving

• A culture and community of accountability and support to keep you motivated along your journey

…and so much more!

If you're ready to start seeing incredible results, download the 1st Phorm App today! You won't be disappointed.

If there's anything we can do to help in the meantime, that's what we're here for. Reach out to our team of NASM Certified Personal Trainers and Certified Nutrition Coaches. They are available from 6 AM to 10 PM every day! Just send us an email at or give us a call at 1-800-409-9732.

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