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Dumbbell Push Jerk

Dumbbell Push Jerk

The Dumbbell Push Jerk is a dynamic and explosive exercise that combines strength, power, and coordination. It primarily targets the muscles of the upper body, including the shoulders, triceps, and chest. This compound movement also engages the core, legs, and glutes to generate force and stabilize the body for an effective full-body workout. To perform the Dumbbell Push Jerk, you'll need a set of dumbbells. Begin by standing with your feet shoulder-width apart, holding the dumbbells at shoulder height, palms facing forward. Bend your knees slightly to initiate the movement. From here, explosively extend your legs, pushing through your feet, while simultaneously pushing the dumbbells overhead. As you do this, quickly and smoothly drop into a quarter squat position, allowing your arms to fully extend. Finally, return to the starting position by standing up straight and lowering the dumbbells back down to your shoulders. This exercise not only strengthens and tones the muscles but also improves explosive power for athletes participating in sports such as basketball, tennis, or boxing. Incorporating the Dumbbell Push Jerk into your routine can enhance upper body strength, increase calories burned, and help promote better functional movement patterns in your everyday life. Remember to start with light weights and focus on proper form and technique before progressing to heavier loads. As with any exercise, ensure you warm up adequately beforehand and listen to your body throughout the movement. Happy lifting!


  • Start by standing with your feet shoulder-width apart and hold a dumbbell in each hand at shoulder height, palms facing inward.
  • Bend your knees and lower your body into a quarter squat, keeping your chest up and back straight.
  • Push through your heels and explode upward, extending your knees and hips while pressing the dumbbells overhead.
  • As you press the dumbbells up, quickly dip your body by bending your knees and hips again.
  • Once the dumbbells are fully extended overhead, lock out your arms with a slight bend in the elbows.
  • Lower the dumbbells back to the starting position by bending your knees and hips, and repeat the exercise for the desired number of reps.

Tips & Tricks

  • Engage your core throughout the entire movement for stability and control.
  • Start with lighter weights and focus on proper technique before increasing the load.
  • Coordinate your leg drive with the press of the dumbbells to generate power.
  • Generate force from your hips and transfer it through your legs to the upper body.
  • Keep your elbows slightly bent and pointed forward to reduce strain on the joints.
  • Make sure to fully extend your arms overhead at the top of the movement.
  • Exhale as you press the weights overhead to engage your core muscles.
  • Land softly with a slight bend in your knees to absorb the impact.
  • Always warm up properly before attempting heavy lifts to prevent injury.
  • Listen to your body and rest when needed to allow for proper recovery.


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