FastFit BETA
AdvancedStrength
Drag to rotate 360°
Speed for this exercise

Barbell JM Press

Triceps Tier A for Triceps Barbell Compound Push
Try it now
4sets
6-10reps
120srest
~6.1kcal/min

How to do it

Muscles worked

Primary
TricepsA Triceps
Secondary
ChestShoulders

Secondary muscles help but are not the main target

See the full tier list · Triceps

Feel it right

Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.

You should feel it inBack of arms

Back of the upper arm, especially near the armpit.

Key cue (the coach says it during the set)“Elbows still, only the forearms move, lock out and squeeze.”

Tempo · Bend 2 s · extend 1 s · squeeze 1

Choosing the load: Pick a weight you finish with 1–2 good reps left. 4+ left = too light; form breaks = too heavy.

Feel it somewhere else? Fix it like this

  • Feel it in ShouldersElbows flaring or moving. Point them forward (overhead) or pin them to your sides (pushdown / bench dip).
  • Feel it in ElbowsElbow ache. Use a rope or EZ bar, warm up with light sets, and do not bounce at the bottom.
  • Feel it in ChestChest taking over (bench dips / close presses). Keep the torso upright and elbows close.
  • Barely felt itToo light or too fast. Lower for 3 seconds, pause 1 second at the stretch, and pick a load that leaves only 1–2 reps in the tank.
  • Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.

During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.

Tips

  • Start light — the unusual bar path takes practice to groove.
  • Keep your wrists stacked over your elbows at the bottom.
  • Set safety arms or use a spotter when you go heavy.
  • Use collars on the bar and warm up with lighter sets first.

Common mistakes

  • Flaring the elbows wide so it becomes a regular bench press.
  • Letting the bar crash down toward the chin or neck.

Breathing

Inhale and brace as you lower, exhale as you press up.

Equipment needed

Barbell
Not owned Bench
Not owned

Recommended by goal

Build muscle3–4 sets × 8–12 reps · rest 60–90 s
Strength4–5 sets × 4–6 reps · rest 2–3 min
Endurance2–3 sets × 15–20 reps · rest 30–45 s

Variations of this move

Alternatives for the same muscle

See all