# Barbell JM Press

A barbell triceps press on a flat bench that sits between a close-grip bench press and a skull crusher. The bar lowers toward your upper chest, then drifts back toward your chin, loading the triceps heavily.

- Intermediate · Compound
- Equipment: Barbell, Flat bench
- HD video: https://media.seto.fit/exercises/barbell-jm-bench-press/video/male.mp4
- HTML: https://seto.fit/exercises/barbell-jm-press/

## Muscles worked

- Triceps: 10/10
- Mid chest: 5/10
- Front delts: 5/10
- Forearms: 3/10

## How to do the Barbell JM Press

1. Lie on a bench, feet flat, and hold a barbell above your shoulders.
2. Grip at about shoulder width, overhand, keeping your wrists straight.
3. Lower the bar toward your upper chest, then let it drift back toward your chin.
4. Stop just above your neck with your elbows close to your sides.
5. Push back up until your arms are straight, then repeat the movement.

### Full technique — 7 steps

1. Lie on a flat bench with eyes under the bar and feet planted firmly.
2. Grip the bar at about shoulder width with an overhand grip and keep your wrists straight.
3. Unrack the bar and hold it over your shoulders with elbows fully extended.
4. Bend your elbows and lower the bar toward your upper chest with elbows pointing toward your feet.
5. As the bar nears your chest, let it travel back toward your chin while your elbows keep bending.
6. Stop with the bar a few centimetres above your neck and your elbows close to your sides.
7. Press the bar back up along the same path until your elbows are fully extended.

## Common mistakes

- Elbows flaring out wide
- Letting the bar drop onto the neck
- Turning it into a close-grip bench press
- Stopping short of full extension
- Lifting the hips off the bench

## Form cues

- Keep wrists straight
- Elbows point toward feet
- Lower toward your chin
- Keep shoulders down and back
- Straighten arms fully

## How much to do

- **Strength** (good fit): 3–4 sets of 5–8 reps · rest 2 min 30 s · 2 reps in reserve · lower 3 s, lift 1 s
- **Muscle growth** (best fit): 3–4 sets of 8–12 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 3 s, lift 1 s
- **Endurance**: 2–3 sets of 15–20 reps · rest 1 min · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **No equipment**: [Close Grip Knee Push-Up](https://seto.fit/exercises/close-grip-knee-push-up/), [Diamond Push-Up](https://seto.fit/exercises/diamond-push-up/)
- **Resistance bands**: [Resistance Band Push-Up](https://seto.fit/exercises/resistance-band-push-up/), [Resistance Band Floor Press](https://seto.fit/exercises/resistance-band-floor-press/)
- **Medicine ball**: [Lying Medicine Ball Chest Press](https://seto.fit/exercises/lying-medicine-ball-chest-press/)
- **Dumbbells**: [Dumbbell Bench Press](https://seto.fit/exercises/dumbbell-bench-press/), [Dumbbell Push-Up](https://seto.fit/exercises/dumbbell-push-up/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Single Arm Landmine Floor Press](https://seto.fit/exercises/single-arm-landmine-skull-crusher/) — Intermediate
- Easier: [Barbell Floor Press](https://seto.fit/exercises/floor-press-barbell/) — Intermediate
- **This exercise: Barbell JM Press — Intermediate**

## Quick answers

### What muscles does the Barbell JM Press work?

Primary: Triceps 10/10. Also works: Mid chest 5/10, Front delts 5/10, Forearms 3/10.

### When should I do the Barbell JM Press in a workout?

Accessory. Goes after the main lifts. ≈ 9 min with rest.

### How many sets and reps of the Barbell JM Press?

Strength: 3–4 sets of 5–8 reps, rest 2 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 1 min, 3–4 reps in reserve.

### What can I do instead of the Barbell JM Press?

No equipment: Close Grip Knee Push-Up, Diamond Push-Up. Resistance bands: Resistance Band Push-Up, Resistance Band Floor Press. Medicine ball: Lying Medicine Ball Chest Press. Dumbbells: Dumbbell Bench Press, Dumbbell Push-Up.

### What is an easier version of the Barbell JM Press?

Barbell Floor Press (Intermediate), Single Arm Landmine Floor Press (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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