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Last updated March 5, 2026
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Tricepschest
JM Press (Barbell)
Lower the barbell toward your chin in a hybrid between a close-grip bench press and a skull crusher, emphasizing the triceps.
Quick facts
- Difficulty
- Difficult
- Mechanic
- Compound
- Force
- Push
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- High
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
triceps (long)triceps (inner)triceps (side)
Secondary
chestfront shoulders
Equipment & setup
What you need and how to position yourself before starting.
Equipment
barbell
Movement pattern
Bilateral
Posture
Lying
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Lie flat on a bench and grip the barbell slightly narrower than shoulder width.
- Unrack the bar with assistance if needed and hold it over your upper chest.
- Step 2Starting Position
- Arms should be fully extended with the bar directly above your upper chest.
- Tuck your elbows slightly toward your body.
- Step 3Execution
- Lower the bar toward your chin by bending your elbows.
- Allow the elbows to drift slightly forward, combining a skull crusher and close-grip press motion.
- Pause when the bar is a few inches above your face.
- Drive the bar back up by powerfully extending your elbows.
- Maintain control throughout; do not bounce the bar.