Barbell JM press

In this version of the JM press, a close hand position and bent-elbow bar path create a movement that sits between a close-grip press and a lying arm extension. You should feel most of the effort along the backs of your upper arms, while your chest and the fronts of your shoulders help control the bar.

Adding a barbell provides external resistance and links both arms to the same piece of equipment. This gives the movement a steadier, more loadable feel while asking you to keep the bar balanced as your arms work together. Pick this version when you want to use barbell resistance and already feel comfortable controlling the bar.

Choose it to build strength for everyday pushing and other movements where you press something away from your body. The focused action also makes it easier to notice the work at the backs of your upper arms. Because the bar moves above your upper body, it suits you when your elbows and wrists feel comfortable under load and you can handle the bar confidently.

It can sit alongside other upper-body strength work, particularly when you want extra attention on the backs of your upper arms. Since controlling the bar is a meaningful part of the exercise, you may prefer to do it while your arms still feel steady. If you do not have a barbell, the equipment-free JM press is the direct alternative.