JM Press

Muscles Worked

The triceps handles the primary load during this movement. The chest and shoulders assist as stabilizers throughout the range of motion.

How to JM Press

1. 1

   Start the exercise the same way you would a close grip bench press. You will lie on a flat bench while holding a barbell at arms length (fully extended) with the elbows in. However, instead of having the arms perpendicular to the torso, make sure the bar is set in a direct line above the upper chest. This will be your starting position.

2. 2

   Now beginning from a fully extended position lower the bar down as if performing a lying triceps extension. Inhale as you perform this movement. When you reach the half way point, let the bar roll back about one inch by moving the upper arms towards your legs until they are perpendicular to the torso. Tip: Keep the bend at the elbows constant as you bring the upper arms forward.

3. 3

   As you exhale, press the bar back up by using the triceps to perform a close grip bench press.

4. 4

   Now go back to the starting position and start over.

5. 5

   Repeat for the recommended amount of repetitions.

Common Mistakes

• • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
• • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
• • Grip the bar evenly on both sides — even a small offset shifts the load asymmetrically.
• • Keep the bar path as vertical as possible over your base of support.
• • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.

Similar Exercises

Band Skull Crusher

beginner triceps

Bench Dips

beginner triceps

Bench Press - Powerlifting

intermediate triceps

Bench Press with Chains

expert triceps

Board Press

intermediate triceps

Body-Up

intermediate triceps

Frequently Asked Questions