How to do the barbell jm press

Step by step

1. Set the barbell at a height where you can reach it without fully extending your arms.
2. Lie on the bench, reach up, grab the bar with a shoulder-width grip, and unrack it.
3. Position the bar over your chest with your arms straight, just as you would during a standard bench press.
4. Plant your feet on the floor, retract your shoulder blades, take a deep breath, and engage your abs.
5. Slowly bend your elbows, lowering the barbell to your upper chest.
6. Pause briefly and fully extend your arms as you exhale.

Muscles worked

Sets and reps

Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.

Programs that use the barbell jm press

• 6-Week Bigger Arms3 × 10

Track your progress

Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.