Difficulty level: Advanced
Target Muscle: Shoulders
Equipment: Dumbbell
Instructions for proper form
Stand with feet shoulder-width apart, holding a dumbbell in one hand with a neutral grip. Engage your core. Perform a squat, lowering your body while keeping your back straight. As you stand back up, press the dumbbell overhead. Alternate arms with each repetition, ensuring smooth and controlled movements. Keep your hips further back than your knees during the squat, and ensure your wrist stays neutral during the press.
Common mistakes to avoid
Avoid rounding your back during the squat, using excessive weight that compromises form, or losing balance by leaning too far forward. Don’t overly arch your back when pressing overhead.
Benefits
Specific benefits of the exercise
This exercise effectively builds shoulder strength and stability by targeting the anterior deltoids while also engaging core and leg muscles, providing a full-body workout.
Expected results and timeframe
With consistent training (2-3 times per week) and progressive overload, you can expect enhanced shoulder strength and muscle definition within 4-6 weeks..
Who this exercise is best for
This exercise is ideal for advanced exercisers who have a solid foundation in strength training and are looking to challenge their shoulder stability and overall body coordination.
Scientific studies supporting its effectiveness
Research indicates that compound exercises, such as the devil press, lead to greater muscle activation and functional strength improvement compared to isolation exercises, making them highly effective for total body conditioning.
Variations
Beginner modifications
For beginners, start with a lighter dumbbell or perform the exercise as a single-arm shoulder press while seated. Alternatively, you can do the squat without the press and focus on form first.
Advanced progressions
Advanced progressions include increasing the weight of the dumbbell, incorporating a push-up before the press, or adding a plyometric element by jumping after the squat.
Integrations
Complementary exercises
Complement this exercise with push-ups, kettlebell swings, or plank variations to enhance core stability and shoulder strength.
Super set recommendations
Pair with overhead dumbbell tricep extensions or bent-over rows for a super-set that targets the upper body comprehensively.
Sample workout routines
Sample routine may include: 1) Devil Press 3×10 reps 2) Bent-over Dumbbell Rows 3×12 reps 3) Push-ups 3 sets to failure 4) Core Exercise (Plank) 3 sets of 30-60 seconds.
Exercise combinations
Combine with exercises such as Thrusters, Burpees, or Kettlebell Deadlifts for a high-intensity circuit improving both strength and cardiovascular endurance.
Best time to do this exercise in your workout
Incorporate this exercise in the main workout section after a dynamic warm-up and before major compound lifts to maximize strength gains and stability.