JM Press
How to do the JM Press with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Triceps
Chest, Shoulders
Barbell
How to do the JM Press
- 1
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.
- 2
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.
- 3
As you exhale, press the bar back up by using the triceps to perform a close grip bench press.
- 4
Now go back to the starting position and start over.
- 5
Repeat for the recommended amount of repetitions.
Log it, see it on your body.
Every JM Press set you log feeds Ascend's anatomy heatmap, so your triceps volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the JM Press fits
The JM Press shows up in training built around a specific goal. See how it fits:
More triceps exercises
JM Press: common questions
What muscles does the JM Press work?
The JM Press primarily works the Triceps. It also recruits the Chest and Shoulders as supporting muscles.
Is the JM Press suitable for beginners?
Yes. The JM Press is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the JM Press?
To do the JM Press you'll need a barbell.
Is the JM Press a compound or isolation exercise?
The JM Press is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the JM Press with correct form?
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. Follow the full step-by-step above for the complete movement.
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