Push jerk

A compound exercise for the front delts and triceps, with help from the quads, glutes, side delts. Equipment: barbell and squat rack.

Orbit

Drag to rotate

WorksFront deltsTricepsQuadsGlutesSide delts

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: Bar on the front of the shoulders, elbows slightly forward.
Dip at the knees and drive the bar up
Push under it and lock out overhead

Muscles worked

Push jerk: 3D figure mid-rep with the front delts and triceps highlighted

Front delts · main
Triceps · main
Quads
Glutes
Side delts

Equipment

Barbell
Squat rack

Alternatives

Exercises that train the same main muscles. See all push jerk alternatives.

Split jerkBarbell and Squat rack
Wall handstand push-upNo equipment
Freestanding handstandNo equipment
Wall handstand holdNo equipment
Dumbbell push pressDumbbells
Push pressBarbell and Squat rack

More front delts exercises

Incline barbell pressBarbell, Adjustable bench and Squat rack
Incline dumbbell pressDumbbells and Adjustable bench
Feet-up push-upPlyo box or step
Lean-forward push-upNo equipment
Standing overhead pressBarbell and Squat rack
Seated dumbbell pressDumbbells and Adjustable bench

Put the push jerk in a plan that adapts

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