Dumbbell Push Jerk
Description
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
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height.
- Bend your knees slightly and dip your hips down.
- As you straighten your legs, press the dumbbells overhead, extending your arms fully.
- Lower the dumbbells back to shoulder height and repeat for the desired number of reps.
Dumbbell Push Jerk Form & Visual
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
- Dumbbell Split Jerk
- Dumbbell Thruster
- Dumbbell Clean and Jerk
- Dumbbell Power Jerk
- Dumbbell Squat Jerk