Dumbbell Push Jerk
Explosive total-body move! The Dumbbell Push Jerk builds power & coordination. Get stronger shoulders & legs.
The Dumbbell Push Jerk is a compound exercise that mainly works the chest and quads, with help from the triceps and back. You'll need: dumbbells.
Required Equipment
Dumbbell Push Jerk Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Quads (quadriceps femoris)
Secondary
Triceps (triceps brachii); Lats (latissimus dorsi)
Dumbbell Push Jerk Variations and Alternatives
How to do the Dumbbell Push Jerk
Start by standing with your feet shoulder-width apart while holding a dumbbell in each hand at shoulder level. Your palms should face inwards, and your elbows should be pointed forward.
Begin with a slight dip in your knees and hips, keeping your chest up and core tight. This is your starting position.
Drive through your heels to extend your legs and hips rapidly, pushing the dumbbells overhead. As you reach full extension of your arms, you'll perform a second knee bend to drop underneath the weights.
Quickly straighten your legs to stand tall, with the dumbbells directly over your head and your arms fully extended.
Lower the weights back to the shoulders with control and reset your stance.
Repeat the exercise for the desired number of reps and sets.
It's essential to maintain good form throughout the exercise to ensure safety and effectiveness. It may be beneficial to practice the movement with lighter weights before progressing to heavier dumbbells.
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Dumbbell Push Jerk FAQs
What muscles does the Dumbbell Push Jerk work?
The Dumbbell Push Jerk mainly works the chest and quads, with help from the triceps and back. The main muscles are the pectoralis major and quadriceps femoris.
What equipment do you need for the Dumbbell Push Jerk?
Dumbbells.
Is the Dumbbell Push Jerk a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Push Jerk go on?
It belongs on push day in a push/pull/legs routine.
What are some Dumbbell Push Jerk variations and alternatives?
Similar exercises include the Split Jerk, Barbell Split Jerk, Dumbbell Elevated Push-Up and Dumbbell Overhead March-In-Place Press.
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