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Triceps ยท Elbow extension

JM Press

A compound elbow extension exercise for the triceps, done with a barbell and a bench. It also works the chest.

BarbellBench Compound Reps and weight Also called: jm
Illustrations: Everkinetic, CC BY-SA 4.0 (licence)

Muscles worked

Primary

Triceps

Do most of the work.

Secondary

Chest

Help during each rep.

  • TricepsBack of the upper armPrimary
  • ChestPecsSecondary

How to do it

  1. Set up the bar. Load it evenly on both sides, use collars, and start with a weight you can move with good form.
  2. Upper arms stay still. Only the forearms move.
  3. Lock out fully and squeeze the triceps.
  4. Lower under control to a full stretch.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Upper arms drifting. If the elbows swing, the weight is too heavy. Keep the upper arms fixed.
  • Half reps. Straighten the arm fully and return to a full stretch.
  • Leaning into it. Keep the trunk still so the triceps do the work.

Barbell busy? Try one of these

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.