Barbell push jerk

QuadsShouldersCalvesGlutesUpper arms

🔧 Barbell ↕ Push 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Grip the barbell overhand, slightly narrower than shoulder-width, and unrack it. From a quarter squat stance, drive upwards using your legs, extending your arms to lift the weight overhead. Lower the barbell back to the starting quarter squat position under control.

Muscles Worked

QuadricepsFront deltCalvesGlutesTriceps

Secondary: Hamstrings, Abdominal, Back

Tips

Practice each stage of the movement separately to build proficiency. Strengthen your shoulders and improve your push press technique to prepare. Regular training will refine your timing and overall performance. Initial timing difficulties are typical; persistence is key. Focus on coordination and building strength to perfect the lift.

Similar exercises

Barbell split jerk Quads · 🔧 Barbell 7/10 Barbell clean and jerk Hamstrings, Quads, Glutes, Back, Shoulders · 🔧 Barbell 7/10 Barbell push press Shoulders · 🔧 Barbell 5/10 Barbell squat jerk Shoulders, Glutes, Upper arms, Abs · 🔧 Barbell, Squat Rack 7/10 Dumbbell clean and jerk Quads, Hamstrings, Back, Shoulders, Upper arms, Calves, Abs · 🔧 Dumbbells 5/10 Barbell jerk dip squat Glutes, Abs · 🔧 Barbell, Squat Rack 4/10 Kettlebell clean and jerk Quads, Hamstrings, Shoulders, Abs, Upper arms · 🔧 Kettlebell 5/10 Dumbbell push press Shoulders · 🔧 Dumbbells 4/10

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