Difficulty level: Advanced
Target Muscle: Shoulders
Equipment: Dumbbell
Instructions for proper form
1. Start with a dumbbell in each hand, standing with your feet shoulder-width apart and a slight bend in your knees. 2. Hinge at the hips and lower the dumbbells to the floor in front of you while keeping your back flat and eyes looking forward. 3. Explode upward by pushing through your heels, driving your hips forward, and simultaneously pressing the dumbbells overhead. 4. Ensure your arms are fully extended at the top with your palms facing each other. 5. Lower the dumbbells back down to the floor and repeat for the desired number of repetitions. Maintain a tight core throughout to stabilize your body.
Common mistakes to avoid
1. Rounding your back during the hinge phase, which can lead to injury. 2. Lifting too heavy, compromising form for weight. 3. Not engaging the core, leading to instability. 4. Allowing your knees to cave inwards as you push through your heels. 5. Not fully extending your arms overhead.
Benefits
Specific benefits of the exercise
This exercise effectively targets the anterior deltoids, engages the entire core, and promotes explosive power through the combination of a hinge and vertical press.
Expected results and timeframe
With consistent practice, you may expect to see increased shoulder strength, improved muscular endurance, and enhanced explosive power in 4-8 weeks, especially if combined with a balanced resistance training program..
Who this exercise is best for
This exercise is best for advanced individuals looking to enhance their upper body strength and build overall muscle coordination, as well as athletes needing improved explosive power.
Scientific studies supporting its effectiveness
Studies suggest that compound movements like the devil press can increase functional strength and improve metabolic conditioning (ACE Fitness, NSCA Journal), making them effective for strength and endurance training.
Variations
Beginner modifications
Replace the double dumbbell devil press with a single dumbbell press or perform the movement without weights to focus on form and technique. Utilizing lighter weights can also help.
Advanced progressions
Incorporate heavier weights, increase repetitions, or add a jump squat to enhance the explosive nature of the movement, or perform on an unstable surface to challenge stability further.
Integrations
Complementary exercises
Incorporate exercises like kettlebell swings, goblet squats, or plank rows to complement the muscle groups worked during the devil press.
Super set recommendations
Consider supersets with push-ups or burpees for added intensity, allowing for improved strength and cardiovascular conditioning.
Sample workout routines
A sample routine could include: 1. Warm-up (5-10 minutes of dynamic stretching), 2. Double Dumbbell Devil Press (3 sets of 10-12 reps), 3. Kettlebell Swings (3 sets of 15 reps), 4. Goblet Squats (3 sets of 10-12 reps), 5. Core Finisher (planks or mountain climbers).
Exercise combinations
Combine with exercises like kettlebell snatches or thrusters for an effective total body conditioning circuit.
Best time to do this exercise in your workout
Perform this exercise towards the beginning of your workout to take advantage of maximum strength and energy levels, ideally as part of a full-body or upper body strength day.