Devil Press

The devil press is a burpee performed on two dumbbells that ends with a swing of both dumbbells overhead. It is a full-body conditioning move that is tough on your heart rate.

How to do the Devil Press

1. Place two dumbbells on the floor and grip them with your feet about shoulder-width apart.
2. Drop into a burpee and lower your chest to the floor.
3. Jump or step your feet back in, then stand up while swinging both dumbbells up and overhead.
4. Lock out overhead, lower the dumbbells and go straight into the next rep.

Common mistakes

• Your back rounds on the swing. Use lighter dumbbells and drive from your hips.
• You swing with your arms. Extend your hips fully and let that momentum carry the weights.
• You rush and your form falls apart. Slow down slightly and keep each rep clean.

With a bench or without

With a bench: do the first part of the rep with your hands on the bench, which makes the burpee shallower.

Without a bench: do the full version from the floor, as above.

Easier and harder versions

Easier: Step back instead of jumping, skip the push-up, or use lighter dumbbells.

Harder: Use heavier dumbbells or add a push-up in each rep.

Workouts that use the Devil Press

More full-body exercises