Barbell JM Press

Lie on a bench, grip the bar slightly narrower than shoulder width, and hold it over your chest. Fix your shoulder blades and feet, and keep your elbows from flaring.

Bend your elbows and slowly lower the bar toward the space between your chin and upper chest. Keep your upper arms mostly still and lower only as far as your triceps comfortably stretch.

Press the bar with your triceps, extend your elbows, and return to the starting position over your chest. Keep your wrists and elbows aligned under the bar.

Focus on your triceps extending your elbows rather than your chest pressing like a bench press. If your chest tires first, lower the weight and reset your elbow position.

Lowering the bar too deep toward your neck or flaring your elbows increases wrist and shoulder strain. Check stable elbow bending and extension before chasing more range of motion.

Inhale as you lower the bar and exhale as you extend your elbows. A firm core and back keep the bar path steady.

The JM press sits between a bench press and a lying triceps extension. Find a comfortable bar path with a light weight before gradually adding load.