Dumbbell Push Jerk

How to do it

Stand holding a dumbbell in each hand at shoulder height with your feet hip-width apart and your torso upright. Dip by bending your knees and hips slightly, then drive through your legs to push the dumbbells overhead while dropping your body under them, catching with your arms locked out and knees slightly bent. Stand up fully to finish, then lower the dumbbells back to your shoulders for the next rep.

1. 1Dip and drive the dumbbells overhead, then re-dip under them to catch
2. 2with arms locked and knees soft
3. 3Generate the power from your legs and stabilize the weight with your shoulders at the catch
4. 4Stand up by straightening your legs while keeping the dumbbells overhead

Common mistakes

• ×Do not press early or rely only on your shoulders to lift the weight
• ×Avoid catching with soft elbows or a narrow stance
• ×Do not let your knees cave inward during the dip or drive

Muscles worked

The dumbbell push jerk mainly works the triceps, with the front delts, forearms, upper chest, upper traps, upper abs, and side delts assisting.

• TricepsPrimary
• Front DeltsSupport
• ForearmsSupport
• Upper ChestSupport
• Upper TrapsSupport
• Upper AbsSupport
• Side DeltsSupport
• Lower TrapsMinor
• Lower AbsMinor