Shoulders · Compound movement

Push Jerk

A compound exercise that targets the shoulders with secondary work in triceps, quads, glutes. Performed with barbell, squat rack.

Push Jerk exercise demonstration — targets the shoulders
Illustration: Everkinetic (CC BY-SA 4.0)

Primary muscle

Shoulders

Secondary muscles

Triceps, Quads, Glutes

Equipment

Barbell

Difficulty

Advanced

How to perform the Push Jerk

  1. Rack the bar on the front delts, feet under the hips, elbows up, and brace the trunk hard.
  2. Dip vertically by bending only the knees, keeping the torso upright and the weight over the mid-foot.
  3. Drive explosively out of the dip to send the bar off the shoulders, then immediately drop UNDER it — re-bending the knees into a partial squat — as you punch the arms to lockout.
  4. Catch the bar locked out overhead in the dip-under position with the feet in place (no split), then stand tall to finish and lower under control.

Suggested working range: 1–3 reps. Default progression: percentage.

Common mistakes

  • •Pressing the bar out with the arms instead of driving with the legs and then dropping under it.
  • •Splitting or shuffling the feet when a push jerk should be received with the feet in place.
  • •Dipping too deep and slow, which bleeds off the elastic drive needed to launch the bar.
  • •Catching with soft, bent elbows overhead rather than an aggressive, locked-out punch under the bar.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.

Overhead Press exercise demonstration — targets the shoulders

Overhead Press

Shoulders · Barbell

Dumbbell Overhead Press exercise demonstration — targets the shoulders

Dumbbell Overhead Press

Shoulders · Dumbbell

Lateral Raise exercise demonstration — targets the shoulders

Lateral Raise

Shoulders · Dumbbell

Cable Lateral Raise exercise demonstration — targets the shoulders

Cable Lateral Raise

Shoulders · Cable

Rear Delt Fly exercise demonstration — targets the shoulders

Rear Delt Fly

Shoulders · Dumbbell

Use this exercise in a program

The Push Jerk fits naturally into hypertrophy and strength splits that prioritize shoulders volume.

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