Dumbbell Devils Press
The Dumbbell Devils Press combines a burpee with a dumbbell press for a full-body workout.
- Start in a standing position with a dumbbell in each hand.
- Drop into a squat and place the dumbbells on the ground.
- Kick your feet back into a plank position.
- Perform a push-up, then jump your feet back to the squat position.
- Explosively stand up and press the dumbbells overhead.
How to perform the Dumbbell Devils Press
- Set up. Set up in a stable, balanced starting position appropriate for the Dumbbell Devils Press using your dumbbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your pectoralis major.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your pectoralis major rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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