Liftsmith

Push jerk alternatives

Machine taken, missing equipment, or something doesn't feel right? These exercises train the same main muscles as the push jerk, best matches first.

  1. Split jerkTrains the front delts and triceps, same movement.
  2. Wall handstand push-upTrains the front delts and triceps, same movement, no equipment.
  3. Freestanding handstandTrains the front delts and triceps, same movement, no equipment.
  4. Wall handstand holdTrains the front delts and triceps, same movement, no equipment.
  5. Dumbbell push pressTrains the front delts, same movement, needs dumbbells.
  6. Push pressTrains the front delts, same movement.
  7. Band overhead pressTrains the front delts, same movement, needs resistance bands.
  8. Dumbbell clean and pressTrains the front delts, same movement, needs dumbbells.
  9. Elevated pike push-upTrains the front delts, same movement, needs plyo box or step.
  10. Half-kneeling kettlebell pressTrains the front delts, same movement, needs kettlebells.
  11. Kettlebell overhead pressTrains the front delts, same movement, needs kettlebells.
  12. Kettlebell push pressTrains the front delts, same movement, needs kettlebells.

A plan that only uses what your gym has

Tell Liftsmith your equipment once. Every workout picks exercises you can do there, and swaps rank the closest match first.

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