How to do the Barbell JM Press
- Lie on a bench, feet flat, and hold a barbell above your shoulders.
- Grip at about shoulder width, overhand, keeping your wrists straight.
- Lower the bar toward your upper chest, then let it drift back toward your chin.
- Stop just above your neck with your elbows close to your sides.
- Push back up until your arms are straight, then repeat the movement.
Full technique — 7 steps
- Lie on a flat bench with eyes under the bar and feet planted firmly.
- Grip the bar at about shoulder width with an overhand grip and keep your wrists straight.
- Unrack the bar and hold it over your shoulders with elbows fully extended.
- Bend your elbows and lower the bar toward your upper chest with elbows pointing toward your feet.
- As the bar nears your chest, let it travel back toward your chin while your elbows keep bending.
- Stop with the bar a few centimetres above your neck and your elbows close to your sides.
- 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
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
No equipment
- Close Grip Knee Push-Up Easier
- Diamond Push-Up Easier
Resistance bands
- Resistance Band Push-Up Easier
- Resistance Band Floor Press Easier
Medicine ball
Dumbbells
- Dumbbell Bench Press Easier
- Dumbbell Push-Up Easier
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
- Easier Barbell Floor Press
- This exercise Barbell JM Press
Too hard for now? Start with the Barbell Floor Press.
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).
