JM Press
Compound exercise targeting the triceps with a barbell. Keep the elbows pinned near the body, fully extend the arms as you exhale, then return under control.
Muscles worked
- Triceps (primary)
Equipment
Barbell
How to do it
- Start the exercise the same way you would a close grip bench press. You will lie on a flat bench while holding a barbell at arms length (fully extended) with the elbows in. However, instead of having the arms perpendicular to the torso, make sure the bar is set in a direct line above the upper chest. This will be your starting position.
- Now beginning from a fully extended position lower the bar down as if performing a lying triceps extension. Inhale as you perform this movement. When you reach the half way point, let the bar roll back about one inch by moving the upper arms towards your legs until they are perpendicular to the torso. Tip: Keep the bend at the elbows constant as you bring the upper arms forward.
- As you exhale, press the bar back up by using the triceps to perform a close grip bench press.
- Now go back to the starting position and start over.
- Repeat for the recommended amount of repetitions.
Sets and reps to start with
3 sets of 10 reps, 75 s of rest between sets. Increase the load once you complete every set at the top of the rep range.
Similar exercises
- Triceps Pushdown
- Skull Crusher
- Overhead Triceps Extension
- Bench Dips
- Close-Grip Bench Press
- Triceps Kickback
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