JM Press (Barbell)
Trains the triceps. You need a barbell. One of our free programs uses it, across 3 sessions.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the JM Press (Barbell)
These numbers are counted from the programs themselves, not averaged off the internet.
1of our 50 programs use it
3×10–12the shape they run most (3 sessions)
2:00typical rest between sets
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| WS4SB 3 | Max Effort Upper | 3×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
Where a program carries a progression rule, Durata moves the weight for you.
See it in action
Watch the JM Press (Barbell) progress week by week
A full run of a program built around it, session by session, in the real app.
Muscles worked
What JM Press (Barbell) trains
Technique
How to do the JM Press (Barbell)
- Lie on a flat bench with your feet flat on the floor, holding a barbell with your hands shoulder-width apart. Your arms should be fully extended above your chest.
- Lower the barbell by bending your elbows and bringing it down towards your chest.
- When the barbell is just above your chest, move it toward your head and stop when the barbell is just overhead and move it back to above the chest.
- Push it back up to the starting position by extending your elbows, focusing on using your triceps. Repeat for the desired number of repetitions, then carefully rack the barbell back onto the bench press rack.
Form cues
Getting it right
- Focus on the triceps by keeping your elbows slightly tucked in and not flaring out too much.
- Lower the barbell slowly and with control to maximize muscle engagement and prevent injury.
- Maintain a strong grip on the barbell to ensure control and proper alignment.
Substitutes
Swap JM Press (Barbell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the JM Press (Barbell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.