Dumbbell Push Jerk
Dip and drive the dumbbells overhead, re-bending the knees to catch them locked out before standing.
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Demo video from YouTube, played in its own player.
- Muscles worked
- Front delts, Triceps
- Equipment
- Dumbbell
- Movement
- Olympic lifting
Sets and reps
- 3 to 6 sets of 1 to 3 reps at a weight you can move fast, resting 2 to 3 minutes.
- Speed and position come before load: end the set when the bar slows down or the catch gets sloppy.
General ranges, not medical advice. Stop if anything hurts.
Variations
The same movement with other equipment or a different angle.
Alternatives
Other exercises for the front delts, for when the dumbbell is taken or you want a change.
Questions
- What muscles does the Dumbbell Push Jerk work?
- The Dumbbell Push Jerk mainly works the front delts and triceps.
- What equipment do you need for the Dumbbell Push Jerk?
- A dumbbell.
- How many sets and reps of the Dumbbell Push Jerk?
- 3 to 6 sets of 1 to 3 reps at a weight you can move fast, resting 2 to 3 minutes. Speed and position come before load: end the set when the bar slows down or the catch gets sloppy.
- What can I do instead of the Dumbbell Push Jerk?
- Arm Circles, Band Front Raise, Band Overhead Press and Band Shoulder Dislocates work the same main muscle.
Program it for your clients
Coaches add the Dumbbell Push Jerk to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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