JM Press (Barbell)

How to do the JM Press (Barbell)

1. Lie on a flat bench and grip the barbell with hands slightly narrower than shoulder-width, unracking it to a locked-out position over your upper chest.
2. Lower the bar under control by bending your elbows, allowing them to flare slightly as the bar descends toward your chin or lower neck.
3. Keep your upper arms at approximately a 45-degree angle to your torso rather than tucked tight or fully perpendicular.
4. Press the bar back up by extending your elbows, focusing on triceps contraction to return to the starting position.
5. Maintain tension in your triceps throughout the movement and avoid letting the bar drift too far forward or back.

Form tips

• Keep the bar path relatively vertical rather than letting it travel toward your face or chest, maintaining consistent elbow position throughout.
• Use a controlled eccentric and avoid bouncing the bar off your chest or rushing the descent, as this reduces triceps tension.
• Start with lighter weight than your close-grip bench press to master the bar path and elbow positioning before progressing load.

Common mistakes

• Lowering the bar too far toward the forehead like a skull crusher: this shifts the movement away from the intended hybrid pattern and increases elbow strain.
• Flaring elbows excessively wide: this reduces triceps engagement and turns the exercise into a standard bench press variation.
• Using momentum or bouncing at the bottom: this eliminates the constant tension that makes the JM Press effective for triceps development.

Sets and reps

For hypertrophy, perform 3 to 4 sets of 8 to 12 reps with moderate weight, and for strength, use 3 to 5 sets of 4 to 6 reps with heavier loads.

Frequently asked questions

What is the difference between JM Press and close-grip bench press?

The JM Press involves lowering the bar toward the chin with a more vertical bar path and greater elbow bend, creating more direct triceps isolation than the close-grip bench press. The close-grip bench press follows a diagonal bar path to the lower chest and involves more chest and shoulder contribution.

Where should the bar touch during a JM Press?

The bar should descend to chin or upper neck level without actually touching, stopping just short of contact. The exact position varies by individual arm length and torso proportions, but the bar should remain over the upper chest to throat area throughout.

Can beginners do the JM Press?

Beginners can perform the JM Press but should first develop proficiency with simpler triceps exercises like close-grip bench press and overhead extensions. The movement requires good body awareness and control to maintain the proper bar path and avoid elbow discomfort.

More tricep exercises

• Overhead Triceps Extension (EZ Bar)Triceps · Barbell
• Skullcrusher (Barbell)Triceps · Barbell
• Bench DipTriceps · Bodyweight
• Bodyweight Triceps ExtensionTriceps · Bodyweight
• Close Grip Push UpTriceps · Bodyweight
• Crossover Triceps Extension (Cable)Triceps · Cable