The JM press sits between a close-grip bench press and a skull crusher. You lower the bar toward the upper chest or chin while letting the elbows travel forward, then press it back up. This path lets you lift heavy loads while keeping most of the stress on the triceps.
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4
Sets
10
Reps
Barbell
Equipment
6.00
Cal/min
🎯 Muscles Worked
🎯
Primary
Triceps
➕
Secondary
Chest
📋 How To Perform JM Press
1
Lie on a bench, grip a barbell with a close grip, arms extended above your chest.
2
Lower the bar in a hybrid path — between a skull crusher and close-grip press — toward your upper chest/chin.
3
Keep elbows tucked, not flared.
4
Press back up, driving through the triceps.
5
Use a moderate weight until you're comfortable with the bar path.
💡 Benefits of JM Press
Builds heavy triceps strength and improves lockout power for the bench press. It also allows heavier weights than most triceps isolation exercises, so it is a good strength builder for experienced lifters.
📈 Sets, Reps & Programming
Do 3 to 4 sets of 6 to 10 reps with a barbell, starting with a moderate weight. Use a spotter or safety arms, and place it after your main pressing exercise on triceps or bench days.
⚠️ Common Mistakes to Avoid
Treating it like a close-grip bench press and flaring the elbows
Lowering the bar too far toward the throat
Using heavy weight without a spotter
✅ Pro Tips
Lower slowly to about the chin or upper chest and let the elbows drift forward
Keep the grip around shoulder-width and the wrists stacked over the elbows
🛡️ Safety Notes
An advanced lift in which the bar passes close to the face and throat. Always use a spotter or safety arms and start with a light weight to learn the path.
🔁 Progressions & Regressions
Make it harderpause for a second at the bottom of each rep.
Make it easierclose-grip bench press or skull crushers with lighter weight.
