Full disclosure: as someone who isn’t the biggest fan of the Devil, this isn’t the most fun article/set of workout descriptions I have ever written.
That being said, it seems like you can’t look anywhere anymore without seeing devil’s presses programmed, whether it be in CrossFit class programming, qualifier workouts, or in full-scale competitions.
The devil’s press is a tough exercise and I won’t be surprised to see it programmed in the CrossFit Open sometime in the next year or two.
May as well get used to doing them now!
Today, we’re going to present a brief primer on the devil’s press exercise (and most popular variant) before diving into the top 31 (thirty-one! See! The devil’s press really has gotten popular!) Devils Press workouts of all time.
Table of Contents
The Devils Press CrossFit Exercise…in a Nutshell
If you hate dumbbell snatch movements, really hate double dumbbell movements, and absolutely hate burpees…then the devil’s press CrossFit exercise is just right for you! Combing all of these movements into one, hellacious undertaking, each rep feels like an epic battle of good vs. evil.
(Unfortunately, evil has won out a lot of times I have performed these (literal) bad boys!)
Everyone’s favorite Functional Bodybuilder, Marcus Filly, does a great job of modeling this movement in one of his famous demo videos:
The only real issue I have with Filly here is that he doesn’t look like he’s struggling…like…at all.
I don’t care if he is a former CrossFit Games athlete…this isn’t realistic! (at least for mere mortals like me!)
Regardless, with each rep, you’re going to want to make sure you have a firm grip on the dumbbells (you have to go where they go!) and as you kick back and come down, ensure that there is enough space between the dumbbells for your chest to touch the floor.
As you come up, rise no higher than a hinged position (there is no point in standing all the way up, only to have to bend back down to initiate the movement), allowing the dumbbells to swing back and through the legs. Use their returning momentum, combined with your body’s rapid ascent/hip opening up, to propel them up and over your head. Make sure the arms are locked out and…start again.
There you have the devil’s press CrossFit exercise….easy…right?
Maybe Mr. Filly will be nice enough to show us one of the most common variations of this one:
The Single-arm Devil’s Press is arguably easier than the standard variety. After all, you’re only hoisting one dumbbell with each rep. However, the alternating nature and imbalance between performing the ground movements with one weighted arm and one unweighted arm can make stabilizing efforts more difficult.
Also, in my experience, a heavier single dumbbell is often programmed than one would use in the standard, two dumbbell format (Ex. 50-pound dumbbells vs. a single 55-pound dumbbell).
Notice how even Filly had to change his shorts and shoes between filming these (probably got all sweaty or something)…they are harder than he makes them look!
Top 31 Devils Press Workouts
Now that you’ve essentially received your “basic training” on the most satanic movement in CrossFit, it is time to put your knowledge of the devil’s press exercise to the test. Without further ado, we present the Top 31 Devils Press Workouts:
Heracles
Equipment: Dumbbells, air runner
A very non-devilish-named workout here, if you’ll remember, Heracles was actually the son of Zeus and Alcmene.
(I say that in a manner implying that I actually knew who Heracles was 10 seconds before writing this!)
As it is, this “god-like” WOD throws in another, somewhat obscure movement into the mix…the man maker!
Who would have thought that a child of the gods would spend soooo much time with dumbbells…on the ground? There might be some symbolism here, but I doubt it.
Hank’s Mustang
Equipment: Dumbbells, barbell, bumper plates, pull-up bar/rack, plyo box, air runner
Who doesn’t love a good chipper WOD from time to time? Especially one that kicks off with 10, gut-punching devils presses?
To be honest, you really need to focus on that middle portion on the pull-up bar. Between the strict pull-ups (which can kill your arms and shoulders) and the strict toes-to-bar (which will blow your core up) don’t be looking ahead to the second set of devils presses and run.
Trust me…nobody wants to be that person writhing in again underneath the pull-up bar.