The JM Press is a hybrid exercise that combines elements of a close-grip bench press and a skull crusher, designed to target the triceps for strength and size. Known for its effectiveness, the JM Press is a favorite among powerlifters and bodybuilders seeking to enhance pressing power and tricep hypertrophy.
JM Press Video
How to Perform the JM Press
JM Press Images
Step-by-Step Instructions:
- Set Up the Bench: Lie on a flat bench with a barbell positioned on the rack above you.
- Grip the Barbell: Use a close grip (slightly narrower than shoulder-width), ensuring your wrists remain neutral.
- Unrack the Bar: Lift the bar off the rack and position it above your chest with arms fully extended.
- Lower the Bar: Slowly lower the barbell toward your upper chest while allowing your elbows to travel downward and slightly backward.
- Maintain Control: Keep the motion smooth and controlled, ensuring your elbows stay close to your body.
- Press Up: Extend your arms back to the starting position, focusing on contracting your triceps to drive the movement.
JM Press Benefits
- Builds Tricep Strength: Effectively targets all three heads of the triceps for increased strength and size.
- Improves Pressing Power: Enhances lockout strength in pressing movements like bench presses and overhead presses.
- Versatile Exercise: Can be performed with a barbell, dumbbells, or even an EZ bar for variety.
- Joint-Friendly: The unique motion reduces strain on the wrists and shoulders compared to other tricep exercises.
JM Press Muscles Worked
Targeted Muscles
The JM Press primarily works the triceps brachii, with secondary engagement of the shoulders and chest for stabilization and control.
