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JM Press
PushCompoundBarbellBeginner
Muscles worked
Front
Back
TricepsChestShoulders
Instructions
- 1Start 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.
- 2Now 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.
- 3As you exhale, press the bar back up by using the triceps to perform a close grip bench press.
- 4Now go back to the starting position and start over.
- 5Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About JM Press
The JM press combines the mechanics of the close-grip bench press and the lying triceps extension into one hybrid movement, offering, according to many lifters, the best of both exercises for building triceps strength and size. The bar descends in a semicircular path toward the upper chest before driving back up, a technical movement popular among strength athletes.
check_circleBenefits
- check_circleCombines the benefits of the close-grip press and the triceps extension
- check_circleEffectively builds triceps strength and size
- check_circlePopular among strength athletes for its effectiveness
lightbulbExecution tips
- lightbulbFirst master the close-grip press and the triceps extension separately
- lightbulbUse a moderate load while learning the path
- lightbulbKeep a constant elbow angle while bringing the arms forward
warningCommon mistakes
- warningAttempting the exercise without mastering the two base movements
- warningImprecise path that loses the exercise's advantage
- warningToo much load before mastering the technique
helpFrequently asked questions
Is the JM press hard to learn?expand_more
Yes, the hybrid path takes practice; start light and progress once technique is mastered.
Why this particular name?expand_more
It's named after the athlete who popularized it in strength circles, JM Blakley.
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