Barbell JM Press
Overview
How to do it
- 1
Set up on a flat bench with a barbell racked above you.
- 2
Take a grip that is slightly narrower than shoulder-width.
- 3
Unrack the barbell and hold it over your chest with your arms locked out.
- 4
Lower the barbell toward your chest while letting your elbows move slightly forward, as though you are doing a triceps extension.
- 5
Bring the barbell to a stop about 1–2 inches above your chest, and keep your elbows bent and controlled.
- 6
Drive the barbell back up to the start by fully extending your elbows.
- 7
Continue for the intended number of reps.
Form tips & common mistakes
If your elbows flare outward, the work shifts away from your triceps and toward your chest and shoulders.Fix: Keep your elbows tucked throughout the movement.
Letting the barbell drop too fast can increase injury risk and reduce muscle engagement.Fix: Use a controlled tempo, especially during the lowering phase.
Lowering the barbell too far or not stopping just above your chest can strain your joints.Fix: Focus on precise and consistent movement patterns.
Muscles worked
Triceps Brachii، Pectoralis Major، Anterior Deltoid، Forearms
