Which muscles does the push jerk work?

The push jerk mainly works your shoulders and quadriceps. It also involves your triceps.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the push jerk in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Push Jerk: how to do it and muscles worked

The push jerk mainly works your shoulders and quadriceps, with help from your triceps. You need a barbell.

Muscles worked

Main

Helping

Triceps

How to do the push jerk

1
Start with the bar resting on your front shoulders, hands just outside shoulder width, elbows slightly in front of the bar and feet hip-width apart.
2
Dip a few inches straight down, then drive up hard through your legs and push yourself under the bar, dipping again as you lock your arms out overhead.
3
Stand fully with the bar overhead, then lower it back to your shoulders, absorbing the weight with soft knees. Breathe in and brace before each dip.

Form tip: Keep your torso upright during the dip and drive. Do not lean back or press the bar out slowly.

Common questions

Which muscles does the push jerk work?: The push jerk mainly works your shoulders and quadriceps. It also involves your triceps.
What equipment do I need for the push jerk?: You need a barbell.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the push jerk in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More shoulders exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.