Description:
The Barbell JM Press is an exercise for the triceps, the muscle on the back of the upper arm. Lying triceps extensions load the triceps through a deep stretch. Lower under control and keep the elbows stable.
Benefits:
- Builds size and strength in the triceps.
- Improves pressing lockout strength.
- Develops the back of the upper arm.
- Supports bench press and overhead press.
Profile:
| Equipment: | Barbell |
| Type: | Strength Training (Compound) |
| Resistance Type: | Free Weight |
| Level: | Beginner |
Muscles:
Primary Muscles
- Triceps Brachii
Secondary Muscles
- Anconeus
Classification:
| Mechanics: | Isolated |
| Force: | Push |
| Utility: | Auxiliary |
Instructions:
- Lie back holding the weight with your arms extended over your chest.
- Keeping your upper arms still, bend your elbows to lower the weight toward your forehead.
- Stop just short of your head.
- Extend your elbows to press the weight back up.
- Repeat for the desired reps.
Common Mistakes:
- Letting the elbows flare or drift out of position.
- Using momentum instead of the triceps.
- Cutting the range of motion short.
- Not locking out fully at the end.
Variations:
- Cable Rope Pushdown
- Dumbbell Overhead Triceps Extension
- Barbell Close Grip Bench Press
- Triceps Bench Dips
Safety Tips:
- Keep the elbows stable and move only at the elbow.
- Use a weight you can control through a full range.
- Warm up the elbows before heavy extension work.
- Stop if you feel elbow pain.
Additional Information:
Lying triceps extensions load the triceps through a deep stretch. Lower under control and keep the elbows stable.
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