Shoulders exercise
Push Jerk
Barbell jerk from your shoulders to overhead, with a short dip and an explosive leg extension.
- Primary muscleShoulders
- Also worksTriceps
- EquipmentBarbell and rack
- TypeCompound
- MovementVertical push
- LevelAdvanced
- Shoulders
- Triceps
- Barbell and rack
How to do the Push Jerk
5 steps, in the order you do them.
- Rest the bar on your shoulders with your elbows forward and your feet hip-width apart.
- Bend your knees and hips slightly, keeping your torso upright.
- Extend your legs forcefully and push the bar up with your arms.
- Drop under the bar with a short squat and catch it with your arms extended.
- Stand tall and lower the bar to your shoulders with control.
Alternatives to the Push Jerk
They work the shoulders with other equipment, including options for training at home.
Guides to get more out of it
Mobbe
Log every set and watch your numbers climb.
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More shoulders exercises
Seated Barbell Shoulder PressShoulders · Barbell, bench, and rack
Plate-Loaded Shoulder PressShoulders · Machine
Single Arm Landmine PressShoulders · Barbell
Pike Push UpShoulders · Bodyweight
Frequently asked questions
What muscles does the Push Jerk work?
The Push Jerk works mainly the shoulders. It also works the triceps, the quads, and the core.