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Barbell JM Press
Barbell JM Press is a triceps-dominant hybrid of close-grip bench and skull crusher, targeting all triceps heads to build lockout strength and size for better bench press performance.
About Exercise
Equipment
Barbell, Flat Bench
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Triceps
Secondary Muscles
Shoulders, Chest
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
Yes
Requires Spotter
Yes
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTriceps
10/10Long Head, Lateral Head, Medial Head
Shoulders
5/10Anterior Delts
Chest
3/10Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Lie supine on a flat bench with eyes under the bar in a power rack. Grip the barbell shoulder-width overhand and unrack with arms extended over your forehead.
- Bend elbows while tucking them at 45 degrees, lowering bar straight to chin or throat.
- Flex wrists slightly to keep them straight during descent.
- Stop when forearms contact biceps, pausing briefly.
- Extend elbows explosively to press bar back to start, keeping upper arms stationary.
- Maintain core tight and feet planted throughout.
- Rerack the bar after completing reps.
Coaching Tips
Form Cues
- Tuck elbows forward
- Flex wrists up
- Straight bar path
- Drive with triceps
- Core braced
Breathing
Inhale as you lower the bar, brace core, and exhale forcefully during the press.
Tempo
3-1-1
Range of Motion
Lower from full elbow extension until forearms touch biceps; press to full lockout without arching shoulders.
Safety
Safety Notes
- Start with light weight to master form
- Avoid if acute elbow pain exists
- Use rack safeties for heavy sets
- Control eccentric to prevent bar bounce
- Do not exceed natural back arch
Spotting
Spotter assists by hands on elbows during concentric; use rack pins for solo heavy sets to avoid dropping bar on face.
Common Mistakes
- Flaring elbows out
- Hyperextending wrists
- Arcing bar path
- Losing upper back contact
When to Avoid
- Elbow tendonitis
- Shoulder impingement
Flexibility Needed
- Full elbow extension
- Wrist flexion mobility
Build Up First
- Master close-grip bench form
- Hip hinge competency no, wait: basic bench press technique
Also known as
JM Press
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