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Triceps

JM Press

JM Press (Start)JM Press (End)
LevelBeginnerEquipmentBarbellMechanicCompoundForcePush

A barbell triceps press that sits between a close-grip bench press and a skull crusher, letting you use heavier loads on the triceps.

Strength
Primary musclesTriceps
Secondary musclesChestShoulders

Energy burned

≈ 23 kcalFor 3 × 8–12, rest 90s · ≈ 3.9 kcal/min

Estimate range 17–28 kcal (±25 %)

Muscle mass worked10 %
Effort during a set6.5 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Lie on a flat bench with your feet planted and take a barbell with a shoulder-width grip.
  2. 2Unrack the bar and hold it over your chest with straight arms.
  3. 3Tuck your elbows slightly in and keep your wrists stiff.

How to perform

  1. 1Lower the bar toward your chin or upper chest by bending your elbows forward, letting your upper arms travel forward.
  2. 2Stop when your forearms are near vertical.
  3. 3Press the bar up and back by extending your elbows.
  4. 4Lock out over your upper chest and repeat.

Alternatives

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More with Barbell

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Stretches for Triceps

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