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Barbell JM Press

IntermediateStrengthTier T3

Lie on a flat bench holding a barbell at arm's length above your upper chest with your elbows in. Lower the bar as in a lying triceps extension, let it roll back, then press it up using the triceps.

Targets: Elbow

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

barbell, bench

Gym

  • barbell + weight bench (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Lie on a flat bench holding the barbell at arm's length above the upper chest, elbows in.
  • Set the grip like a close-grip bench press.
  1. He lies on the flat bench holding the barbell at arm's length directly above his upper chest, elbows tucked in.

    Step 1 of 5

    Lie on a flat bench holding the barbell at arm's length above the upper chest, elbows in.

  2. The bar is lowering in a lying-triceps-extension path toward his chin line, elbows bending with the bend kept constant.

    Step 2 of 5

    Lower the bar as if performing a lying triceps extension, toward the halfway point.

  3. The bar has rolled back about an inch as his upper arms tip toward perpendicular to his torso, the elbow bend held constant.

    Step 3 of 5

    At the halfway point let the bar roll back as the upper arms tip toward perpendicular to the torso.

  4. He presses the bar back up the short path to arm's length above the upper chest, elbows driving the extension close-grip style.

    Step 4 of 5

    Press the bar back up using the triceps as in a close-grip bench press.

  5. He lies on the flat bench holding the barbell at arm's length directly above his upper chest, elbows tucked in.

    Step 5 of 5

    Lie on a flat bench holding the barbell at arm's length above the upper chest, elbows in.

Breathing

  • Inhale while lowering the bar and exhale while pressing it back up.

Safety Information

Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Keep the upper-chest bar line, the roll-back and the triceps press. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.