How to do a Push Jerk
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Push Jerk
Instructions for Proper Form
Improves explosive power and shoulder strength by driving the barbell overhead with a slight knee bend and straightening the legs to complete the lift. This exercise enhances overhead lifting technique and full-body coordination.
- Rack the barbell to just below shoulder height and grab ahold of it with a double overhand grip shoulder-width apart.
- Dip underneath the bar to rest it on top of your shoulders before unracking it and stepping back. Place your feet shoulder-width apart slightly angled out.
- Drop into a quarter before explosively extending your legs and arms to raise the barbell overhead and dipping underneath the bar into a quarter squat.
- The barbell should be in alignment with your ears before you return it back to the starting position.
Weight & 1 Rep Max Calculator
Average Push Jerk standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps50lbs1 Rep Max65lbs
- intermediate8reps60lbs75lbs
- advanced8reps80lbs100lbs
Enter your stats to calculate your Reps & Weight
Alternative Exercises to Push Jerk
1. Push Up
94.5 mSCORESWAPPED 26 TIMESPush Ups may be the most recognizable exercises out there. It’s one of the best bodyweight exercises you can do, and is a great way to develop functional strength in your upper body for pushing movements. It’s fantastic for beginners, or anyone with limited equipment, while still being a great addition for even the most seasoned lifters.
- Intermediate
- Chest
2. Push Press
87 mSCORESWAPPED 21 TIMESPush Press is a compound explosive exercise that primarily targets the shoulders. It’s most similar to something like a Thruster, but relies much less on the lower body. This is a great exercise for practicing timing for more advanced movements like the Jerk, or simply improving strength and power in your overhead presses.
3. Split Jerk
75.7 mSCORESWAPPED 12 TIMESEnhances explosive leg power and overhead strength by splitting the legs into a lunge position while jerking the barbell overhead. This exercise improves stability, coordination, and lifting efficiency.
4. Leg Press
99.7 mSCORESWAPPED 7 TIMESLeg Press is a compound exercise that primarily targets the quadriceps. The exercise itself is fairly similar to a standard squat, with some key differences. The biggest of these differences is the added stability from supporting your back on the Leg Press Machine. The end result of these changes is a more stable movement that further emphasizes your quadriceps. Leg Press is an excellent exercise for anyone looking to build muscle mass or strength in their quads.
- Beginner
- Quads
- Leg Press
5. Cable Tricep Pushdown
97.9 mSCORESWAPPED 6 TIMESThis is an isolation exercise that targets the triceps. This exercise is very similar to other cable tricep exercises with the exception of using a flat bar instead of other handle attachments. This keeps your hands palms down, and reduces the demand for stabilizing your wrist during the movement.
- Beginner
- Triceps
- Rope Cable
6. Split Squat
53.2 mSCORESWAPPED 5 TIMESStrengthens the legs and improves balance by isolating one leg at a time. Performed by stepping one leg forward and lowering the body until the back knee nearly touches the ground, it aids in developing unilateral leg strength and stability.
7. Back Squat
99.3 mSCORESWAPPED 5 TIMESBack Squat is one of the three Powerlifting movements, and one of the most common lower body exercises. It’s a great compound exercise that can help build strength and muscle mass in your leg, especially your quadriceps. It’s a staple in most fitness programs, and is often used as a metric for tracking lower body strength in general.
8. Wall Ball
80.9 mSCORESWAPPED 4 TIMESWall Ball is an explosive variation of squats, more specifically front squats. Like other front squats, this exercise primarily targets your quadriceps. Unlike other squat variations, this exercise requires a more explosive movement in order to propel the ball into the air.
- Intermediate
- Quads
- Medicine Ball
9. Air Squats
92.1 mSCORESWAPPED 4 TIMESAir Squats are a bodyweight variation of Squats. Like other variations, this is a compound exercise that primarily targets the quadriceps. Without any added resistance this is easily one of the most beginner friendly exercises out there. It’s a great way to start building strength, and working your way towards more advanced variations.
- Beginner
- Quads
10. Leg Extension
99.4 mSCORESWAPPED 4 TIMESLeg Extensions are an isolation exercise that target the quads. Due to a severe lack of isolation movements for the lower body, this is a great option for specifically targeting your quadriceps. The use of a machine restricts your range of motion, and adds some stability to the movement. This can help your focus more on exertion than stabilizing the movement. The downside to this exercise is that it places a lot of tension on your knee. Keep your weights light, and focus on pausing near the end of your range of motion.
- Beginner
- Quads
- Leg Extension Machine