JM Press
A hybrid pressing exercise that blends a close grip bench press with a lying triceps extension, aimed mainly at building triceps strength with some help from the chest and shoulders. It pays to learn it with light weight first since the bar path differs from a standard press.
How to do the jm press
- Lie on a flat bench and hold a barbell at arms length above your upper chest, with your elbows tucked in.
- Keep the bar in a direct line above your upper chest rather than your shoulders; this is your starting position.
- Lower the bar slowly as you inhale, letting it drift back an inch or so as your upper arms move toward your legs.
- Stop once your upper arms are roughly perpendicular to your torso, keeping the bend at your elbows steady.
- Press the bar back up as you exhale, using your triceps as you would for a close grip press.
- Return to the starting position and repeat for the rest of your set.
Original library instructions (5 steps)
- 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.
- 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.
- As you exhale, press the bar back up by using the triceps to perform a close grip bench press.
- Now go back to the starting position and start over.
- Repeat for the recommended amount of repetitions.
Common mistakes
- Losing control of the bar path partway down; keep the movement slow and deliberate throughout.
- Letting the elbows flare out wide; keep them tucked in to keep the focus on the triceps.
- Using too much weight before the technique feels familiar; start light and add weight gradually.
- Skipping support on heavier sets; use a spotter or safety pins since the bar travels close to your face and chest.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 to 4 sets of 5 to 8 reps, 2 minutes rest |
| Muscle | 3 sets of 8 to 10 reps, 90 seconds rest |
| Endurance | 2 to 3 sets of 12 to 15 reps, 60 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Practice the bar path with an empty bar until the half way roll back feels smooth and controlled.
- Keep your elbows locked at a steady angle rather than letting them travel independently.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the JM press good for beginners?
It is worth learning with very light weight first, since the bar path is different from a standard bench press and takes some practice.
What muscles does the JM press work?
It mainly targets the triceps, with the chest and shoulders assisting during the pressing portion of the movement.
