Dumbbell Push Jerk

Dumbbell Push Jerk


This exercise involves using dumbbells to perform a push jerk movement, which involves explosively pushing the weights overhead while simultaneously dropping into a partial squat. It primarily targets the shoulders, triceps, and legs.

Muscle Group

Equipment Required

Dumbbell Push Jerk Instructions

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height.
  2. Bend your knees slightly and dip your hips down.
  3. As you straighten your legs, press the dumbbells overhead, extending your arms fully.
  4. Lower the dumbbells back to shoulder height and repeat for the desired number of reps.

Dumbbell Push Jerk Form & Visual

Dumbbell Push Jerk

Dumbbell Push Jerk Benefits

  • Targets multiple muscle groups including shoulders, triceps, chest, and legs
  • Improves overall strength and power
  • Increases cardiovascular endurance
  • Helps with coordination and balance
  • Can be modified for different fitness levels and goals

Dumbbell Push Jerk Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Shoulders
  • Triceps
  • Chest
  • Core

Dumbbell Push Jerk Variations & Alternatives