JM Press

Which muscles does it train?

Equipment needed

How to perform it

Isolation work is usually trained in a higher rep range: 2 to 4 sets of 10 to 15 reps with 45 to 90 seconds of rest, performed under control.

Execution and technique cues

• Lie flat on a bench and grip the barbell slightly narrower than shoulder-width with a secure overhand grip.
• Lower the bar toward your neck or upper chin by hinging at the elbows and letting them flare slightly forward.
• Keep your elbows tucked and allow your forearms to meet your biceps at the bottom of the movement.
• Press the bar straight back up to the starting position by powerfully extending your elbows.

Common mistakes

• Flaring the elbows out excessively like a standard bench press.
• Lowering the barbell to the lower chest instead of the throat or chin area.
• Losing control of the weight at the bottom phase near the face.

Frequently asked questions

How does the JM Press differ from a close-grip bench press?

The JM Press targets the triceps more intensely by redirecting the bar path toward the neck, combining a press and an extension.

Is the JM Press hard on the joints?

Yes, it puts significant stress on the elbows, which is why proper technique and gradual weight progression are essential.

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