Push Jerk
Muscle Groups: Shoulders
Push Jerk focuses on Shoulders, with Abs, Quads, Triceps, Hamstrings working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Push Jerk with proper form and technique.
- 1
Stand with your feet shoulder-width apart and the barbell resting on your shoulders.
- 2
Bend your knees slightly and dip down, then explosively push through your legs while driving the barbell straight overhead.
- 3
Lock your arms at the top position, keeping your core tight and body straight, then lower the bar back to the shoulders.
Tips for Success
These tips will help you perform Push Jerk safely and effectively while maintaining proper form.
-
Keep your core engaged to support your back and prevent injury.
-
Ensure your elbows are forward and under the bar during the lift for stability.
-
Avoid arching your back; maintain a neutral spine throughout the movement.
Secondary Muscles
While Push Jerk primarily targets Shoulders , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Abs, Quads, Triceps, Hamstrings . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Push Jerk, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Push Jerk, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
