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Dumbbell Devils Press

Dumbbell Devils Press

The Dumbbell Devils Press is a compound exercise that targets multiple muscle groups, making it a highly effective addition to your workout routine. This exercise primarily engages the shoulders, chest, triceps, and core muscles, providing a challenging full-body workout. To perform the Dumbbell Devils Press, you will need a pair of dumbbells and a clear space. Start by standing with your feet shoulder-width apart, holding the dumbbells at shoulder height with your palms facing inward. Keep a slight bend in your knees and engage your core for stability. Next, slowly lower into a squat position while keeping your chest up and back straight. As you descend, simultaneously press the dumbbells up above your head with explosive power, fully extending your arms. This motion resembles a combined movement of a squat and an overhead press. The Dumbbell Devils Press combines elements of strength, power, and cardiovascular endurance, making it an excellent choice for those looking to increase overall fitness levels. It also helps improve flexibility, coordination, and balance. To maximize the benefits of this exercise, focus on maintaining proper form and control throughout the movement. Adding the Dumbbell Devils Press to your workout routine can enhance upper body strength, improve overall conditioning, and contribute to building a well-rounded physique. So grab your dumbbells, challenge yourself, and enjoy the benefits this exercise has to offer!


  • Start by standing tall with your feet shoulder-width apart, and hold a pair of dumbbells in your hands at shoulder height.
  • Lower into a squat position by bending your knees and pushing your hips back, while keeping your chest upright and engaging your core muscles.
  • Once in the squat position, explosively jump up while pressing the dumbbells overhead.
  • At the top of the jump, fully extend your arms overhead and lockout your elbows.
  • As you descend from the jump, bring the dumbbells back to your shoulders and immediately transition into the next repetition.
  • Repeat this exercise for the desired number of reps.

Tips & Tricks

  • Start with lighter weights and focus on mastering the movement before increasing the load.
  • Maintain proper form and technique throughout the exercise to avoid injury and maximize results.
  • Incorporate an explosive upward motion when pressing the dumbbells overhead to engage the fast-twitch muscle fibers.
  • Don't forget to breathe properly, exhaling during the exertion phase and inhaling during the eccentric phase.
  • Keep your core engaged and your back flat throughout the movement to protect your spine.
  • Alternate between different grip variations, such as neutral grip or pronated grip, to target different muscle groups.
  • If you're struggling with balance, use a staggered stance or split stance to increase stability.
  • Gradually increase the weight over time to ensure progressive overload and continued improvement.
  • Include the Dumbbell Devils Press as part of a well-rounded workout routine that targets different muscle groups.
  • Remember to warm up adequately before performing the exercise to prepare your body for the movement.


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