Variations of Dumbbell Devils Press
Dumbbell Larsen Press
Master the dumbbell Larsen press to build a strong, stable chest. This challenging variation eliminates leg drive, forcing maximal pec and core engagement
Dumbbell Bridge Bench Press
Build a strong chest, shoulders, and triceps with the Dumbbell Bridge Bench Press.
Dumbbell Banded Bench Press
Boost your chest strength and muscle growth with the Dumbbell Banded Bench Press. This advanced variation uses resistance bands for increased tension and
Dumbbell Alternating Floor Press
Build a stronger chest and triceps with the Dumbbell Alternating Floor Press. Lie on your back, pressing one dumbbell at a time, enhancing unilateral
Description
A full body exercise that combines a dumbbell burpee with a double dumbbell snatch.
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How to Do Dumbbell Devils Press
- 1Setup
Place two dumbbells on the floor shoulder-width apart. Stand behind them with your feet slightly wider than shoulder-width, ready to hinge at your hips.
- 2Setup
Hinge at your hips and knees to grasp the dumbbells with an overhand grip, maintaining a neutral spine. Kick your feet back into a plank position, keeping your core engaged.
- 3
Perform a push-up with your hands on the dumbbells, lowering your chest towards the floor. Push back up, then swiftly jump your feet forward outside your hands, returning to a squat position with dumbbells on the floor.
- 4
From this squat, powerfully extend your hips, knees, and ankles, pulling the dumbbells from the floor in one fluid motion. Allow the momentum to carry the dumbbells overhead, finishing with arms fully extended and biceps by your ears.
- 5
Control the descent of the dumbbells back to the floor, hinging at your hips and bending your knees. Immediately transition into the next repetition by kicking your feet back into the plank position.
Tips
- Maintain a neutral spine throughout the entire movement, especially during the burpee and the initial pull from the floor. This protects your lower back and allows for maximal power transfer.
- Use a powerful hip drive to initiate the snatch portion of the lift, rather than just relying on arm strength. Think of it as jumping the weight overhead, using your legs and glutes.
- Keep the dumbbells close to your body during the pull phase of the snatch to maintain leverage and efficiency. The closer the weight is to your center of gravity, the easier it is to control.
- Control your breathing: Exhale forcefully as you drive the dumbbells overhead and during the push-up, and inhale as you lower the weights and prepare for the next rep.
Common Mistakes
- ×Rounding the back during the burpee or initial pull can lead to injury; keep your core tight and maintain a flat back by engaging your lats and glutes.
- ×Using a "bicep curl" to lift the dumbbells instead of a full-body snatch reduces power and increases arm fatigue; focus on a strong hip drive and full-body extension to propel the weights overhead.
- ×Failing to fully extend the hips and knees at the top of the snatch limits power transfer; ensure a complete lockout with your body in a straight line before lowering the weights.
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Related Exercises
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Dumbbell Rotational Grip Bench Press
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Dumbbell Alternate Chest Press on Stability Ball
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Dumbbell One Arm Side Lying Bench Press
Target your chest with the dumbbell one-arm side-lying bench press. This unique variation isolates one side, enhancing stability and strength.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
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