Push Jerk
Muscles worked: Front delts (assisted by side delts, triceps, quads, traps).
How to do it
- Start with the bar in the front rack, elbows up, feet under your hips.
- Dip straight down a few inches, keeping the torso vertical.
- Drive up hard through the legs and send the bar overhead.
- Dip again under the bar to receive it with the arms locked.
- Stand tall with the bar overhead to finish the rep.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Dip, drive, then dip again under the bar
- Catch with arms locked, stand to finish
Logging it
IronPack suggests working in the 1 to 5 rep range, progressing in 2.5 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Overhead Press - front delts
- Seated Dumbbell Shoulder Press - front delts
- Standing Dumbbell Shoulder Press - front delts
- Machine Shoulder Press - front delts
Track the push jerk properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
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Steps, cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-08-16.