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Triceps
JM Press
A short-range barbell press and elbow-extension movement for the triceps.
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Target
Triceps
Category
Upper body · Strength
Difficulty
Advanced
Sets
3
Reps
8-12
Execution
How to perform
1. Lie on a flat bench with a manageable bar load, safety supports and a spotter.
2. Take a comfortable close grip and hold the bar above your upper chest.
3. Bend the elbows to lower toward the upper chest with only a small upper-arm movement; avoid forcing wrist or elbow angles.
4. Extend the elbows to return, keeping the range pain-free and the bar away from your face.
Suggested rest: 120-180 seconds between sets.
Technique
Key form tips
- 1Lie on a flat bench with a manageable bar load, safety supports and a spotter
- 2Take a comfortable close grip and hold the bar above your upper chest
- 3Keep each repetition controlled and maintain tension through Triceps.
- 4Use a range of motion you can control without changing your setup.
Avoid
Common mistakes
- 1Using momentum or rushing the lowering phase.
- 2Letting the working position change as fatigue builds.
- 3Losing tension through Triceps to force extra repetitions.