JM Press
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Description
The JM Press is a hybrid exercise combining elements of the close-grip bench press and triceps extension, primarily targeting the triceps brachii while also engaging the chest and shoulders. To perform, lie on a flat bench holding a barbell with a narrow grip, lower the bar to your chest, then press it upward while keeping the elbows tucked close to your body. This movement emphasizes triceps activation by minimizing shoulder involvement, making it effective for building arm strength and size. Maintain controlled form to avoid elbow strain and ensure optimal muscle engagement.
How to Perform
- Lie flat on a bench with a barbell positioned above your chest, using a grip slightly narrower than shoulder-width.
- Unrack the barbell and hold it steady with your arms fully extended.
- Lower the barbell slowly towards the middle of your chest, keeping your elbows close to your body to engage the triceps.
- Pause briefly when the barbell is just above your chest, maintaining control and tension.
- Press the barbell upward by extending your elbows until your arms are fully straightened again.
- Repeat the movement for the desired number of repetitions while maintaining proper form throughout.
- After completing your set, carefully rack the barbell back onto the bench supports.
What Muscles Work
Primary Muscle:
Secondary Muscles:
Tips
- Lie flat on a bench with a barbell or EZ curl bar, gripping it with hands shoulder-width apart.
- Start by lowering the bar slowly towards your chest, aiming to touch the area between your chest and triceps.
- Keep your elbows close to your body throughout the movement to emphasize triceps engagement.
- Press the bar upward by extending your arms, focusing on using your triceps rather than your chest.
- Maintain a controlled tempo, avoiding any bouncing or jerking motions to reduce injury risk.
- Keep your wrists straight and aligned with your forearms to prevent strain.
- Ensure your feet are firmly planted on the floor to provide stability during the lift.
- Breathe in while lowering the bar and exhale as you press it back up.
- Start with lighter weights to master the form before progressing to heavier loads.
- Use a spotter or safety equipment when lifting heavy to ensure safe execution.
Common Mistakes
- Allowing the elbows to flare out excessively, reducing triceps engagement and increasing shoulder strain
- Lowering the bar too far behind the head, causing undue stress on the shoulder joint
- Using a grip that is too wide, which shifts focus away from the triceps and compromises control
- Failing to keep the wrists straight, leading to unnecessary wrist strain
- Dropping the bar quickly instead of controlling the descent, reducing muscle activation and increasing injury risk
- Not maintaining a stable scapular position, which decreases pressing power and shoulder stability
- Extending the elbows too early during the lowering phase, reducing tension on the triceps
- Allowing the bar path to drift forward or backward, compromising joint alignment and muscle engagement
- Using excessive weight that compromises form and control throughout the movement
Recommended Exercises
Explore exercises related to JM Press for triceps training and similar movement patterns.
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