JM Press (Barbell)
Complete guide to JM Press (Barbell). Learn proper form, technique, and execution. Targets Triceps — Lateral Head, Medial Head, Long Head. Requires barbell. Step-by-step instructions and expert tips.
How to Perform JM Press (Barbell)
Add the appropriate amount of weight and lie back on a flat bench.
Grab the bar with an overhand grip, hands just inside shoulder-width.
Unrack the bar and hold it directly above your chest with your arms extended.
Retract your shoulder blades, engage your abs, and take a breath.
Lower the bar toward your chin by bending your elbows and letting them flare slightly outward.
Press the bar back up until your arms are fully extended, squeezing your triceps at the top and exhale.
Repeat for the desired number of repetitions, then rack the bar.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |