Dumbbell Push Jerk Exercise Guide
Exercise Profile
- Target
- Deltoid Anterior
- Equipment
- Dumbbell
- Body Part
- Weightlifting
- Primary Muscle
- Deltoid Anterior
- Secondary Muscles
- Serratus Anterior, Triceps Brachii, Deltoid Lateral, Pectoralis Major Clavicular Head
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 7.5
- Alternate Names
- Dumbbell Push Press
How to: Dumbbell Push Jerk
- Stand with feet shoulder-width apart, holding a dumbbell in each hand at shoulder height.
- Bend your knees slightly and use your legs to assist in driving the weights overhead.
- As you push the weights up, extend your arms fully while also straightening your legs.
- Lower the dumbbells back to the starting position and repeat.
Common Mistakes
- Not engaging the core.
- Using too much weight.
- Failing to activate the legs during the jerk.
Modifications
- Lower the weight for beginners.
- Perform the push jerk from a seated position for stability.
Tips
- Ensure proper grip on the dumbbells.
- Engage your core throughout the movement.
- Use your legs to generate power in the jerk phase.
Dumbbell Push Jerk Alternatives
Tags
dumbbell
shoulders
strength
upper body
weightlifting
power