Exercise guide · Triceps

Barbell JM Press

The barbell JM press is a triceps-focused press that blends a close-grip bench press with an elbow-extension movement. The bar lowers toward the upper chest or neck area while the elbows stay controlled and the upper back remains set.

Targets: Triceps
Equipment: Barbell
Type: Compound

Step by step

How to do the Barbell JM Press

Set a barbell in a rack with safeties or arrange a competent spotter, then lie on the bench with the feet planted and shoulder blades gently drawn down and back.
Unrack the bar with a close, comfortable grip and hold it above the upper chest with straight wrists.
Bend the elbows and let them travel slightly forward as you lower the bar under control toward the upper chest or just below the chin.
Stop before the bar contacts the body, keeping the upper arms controlled and the shoulders set on the bench.
Extend the elbows to press the bar back to straight arms over the upper chest without flaring the elbows wide.

Form cues

Close, comfortable grip
Elbows travel forward slightly
Lower under control
Extend through the triceps

Common mistakes

Using a grip so narrow that the wrists hurt
Lowering the bar rapidly toward the neck
Flaring the elbows wide like a standard bench press
Losing the shoulder-blade position or bouncing the bar

Muscles worked

Primary

Triceps

Secondary

Chest and Front delts

Safety: Start very light because the JM press can stress the elbows. Use rack safeties or a reliable spotter, secure the plates, keep the bar controlled near the face and neck, and stop for sharp elbow, wrist, shoulder, or chest pain.

Alternatives

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