A barbell pressing movement that emphasizes elbow extension to train the triceps. You lower the bar in a controlled path near the forehead and press it back up using the triceps.
How to do the JM Press (Barbell)#
- Lie flat on a bench and grasp the barbell with a close grip (about shoulder-width or slightly narrower).
- Unrack the bar and hold it directly over your chest with your arms extended and wrists neutral.
- Bend your elbows to lower the bar in a controlled line toward your forehead or upper face, keeping your elbows close to your sides.
- Pause briefly at the bottom without bouncing, then extend the elbows to press the bar back to the start position.
- Maintain a steady tempo, keep the wrists stable, and control both descent and ascent with the triceps.
Muscles worked#
- Primary: Triceps
- Secondary: Chest, Front delts
Common mistakes#
- Using too wide a grip, which reduces triceps emphasis.
- Allowing the elbows to flare outward during the descent.
- Letting the bar drift too far back or bouncing it off the face.
- Using momentum or excessive torso drive to complete the rep.
