Push Jerk
The Push Jerk primarily works the Anterior Deltoid, Rectus Femoris, Triceps (Long Head), with secondary activation of the Gluteus Maximus, Lateral Deltoid and stabilizer support from the Rectus Abdominis, Serratus Anterior, Transverse Abdominis. It is a barbell compound exercise at advanced difficulty.
From the shoulders, dip the legs and explosively drive a barbell overhead.
| Equipment | Barbell |
|---|---|
| Difficulty | Advanced |
| Type | Compound |
| Movement | Vertical Push |
| Force | Push |
| Laterality | Bilateral |
| Primary | Anterior Deltoid, Rectus Femoris, Triceps (Long Head) |
| Secondary | Gluteus Maximus, Lateral Deltoid |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Anterior Deltoid (shoulders)
- Primary Muscle Rectus Femoris (quadriceps)
- Primary Muscle Triceps (Long Head) (triceps)
Secondary Muscles
- Secondary Muscle Gluteus Maximus (glutes)
- Secondary Muscle Lateral Deltoid (shoulders)
Stabilizer Muscles
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Serratus Anterior (chest)
- Stabilizer Muscle Transverse Abdominis (core)
Instructions
- Preparation: Stand or sit with upright posture. Grasp barbell with overhand grip, hands shoulder-width apart. Execution: Press weight overhead until arms are fully extended. Lower weight back to shoulder level under control. Repeat. Comments: This is an advanced exercise. Ensure proper form before adding load.
Alternative Exercises
Get this data via the REST API or MCP Server.