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Shoulders

Push Jerk

The Push Jerk is a strength exercise with a barbell for your shoulders. Share of the load in the Zulta muscle model: front delts 18%, quads (vastus lateralis) 12% and triceps (lateral head) 10%.

Also known as: jerk

Level: IntermediateEquipment: BarbellMulti-joint (compound)

How to do it

  1. Unrack the bar in the front rack, feet hip-width and trunk braced.
  2. Dip the knees straight down a short distance, torso vertical.
  3. Drive through the legs and push the bar off the shoulders.
  4. As the bar rises, push yourself down into a partial squat and lock the arms.
  5. Stand tall with the bar overhead, then lower it to the front rack.

Tips

  • The feet stay in place or barely move: that is the difference with a power jerk.
  • Keep the bar path straight by moving the head back, not the bar forward.
  • Brace the trunk hard before the dip.

Common mistakes

  • Turning it into a push press by pressing without re-bending the knees.
  • Letting the elbows drop before the drive.
  • Arching the lower back at lockout.

Muscles worked by the Push Jerk

  • Front delts Primary18%
  • Quads (vastus lateralis) Primary12%
  • Triceps (lateral head) Secondary10%
  • Quads (vastus medialis) Secondary10%
  • Gluteus maximus Secondary10%
  • Side delts Secondary8%
  • Upper traps Minor8%
  • Triceps (long head) Secondary6%
  • Calves (gastrocnemius) Minor6%
  • Upper abs Stabilizer4%
  • Serratus anterior Stabilizer4%
  • Spinal erectors (lower back) Stabilizer2%
  • Rotator cuff Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

A dip and drive from the legs launches the bar from the front rack, and the arms punch it to lockout as the body drops under.

Push Jerk alternatives

Same equipment

Different equipment

Easier

No equipment

Make it harder

Similar exercises

Frequently asked questions

What muscles does the Push Jerk work?

Mainly the front delts and quads (vastus lateralis). The triceps (lateral head), quads (vastus medialis), gluteus maximus, side delts and triceps (long head) assist.

Is the Push Jerk good for beginners?

The Push Jerk is rated intermediate. If you are new, learn the Band Shoulder Press first and build up from there.

What is a good alternative to the Push Jerk?

For example the Power Jerk, Dumbbell Push Press and Kettlebell Push Press. They train mostly the same muscles, some with different equipment.

How do you make the Push Jerk harder?

Add weight or reps, or move on to the Power Jerk.

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