JM press

What the JM press trains

The JM press provides extreme tricep emphasis through its hybrid bench press skullcrusher mechanics.

Primary mover

The triceps brachii does the bulk of the work. The mechanics force the triceps to handle the majority of the load throughout the movement. The exercise is one of the most tricep specific compound movements available.

Lockout strength specialty

The JM press particularly develops bench press lockout strength. Powerlifters use it specifically for this reason. The position trained matches where tricep weakness typically limits bench press performance.

Limited chest involvement

Despite the bench press position, the JM press involves chest minimally compared to standard pressing. The elbow position and bar path keep the work concentrated on triceps. This is the main design feature of the exercise.

Setup and execution

JM press technique is unusual and takes practice. Several specific cues distinguish it from related exercises.

Starting position

Lie on a flat bench with the bar in the rack at appropriate height. Grip the bar slightly narrower than shoulder width. Unrack the bar. Position the bar over the upper chest with arms extended. The setup looks like a narrow grip bench press.

The descent

Lower the bar by allowing elbows to come slightly forward as the bar descends. The bar travels down and slightly back toward the chin or upper neck. The motion combines bench press and skullcrusher mechanics. Elbows tuck close to the body.

The press

Press the bar back to the starting position. The path retraces the descent. The triceps do most of the work as the bar travels up and slightly forward. Maintain control throughout. The press feels different from both bench press and skullcrusher.

Common mistakes

Lowering the bar like a standard bench press (too far down body). Treating it as a skullcrusher (too much elbow movement). Using too much weight before mastering technique. The hybrid nature requires specific technique that differs from related exercises.

How to use the JM press

The JM press fits specific programming purposes particularly for trainees focused on bench press performance.

For bench press lockout

Powerlifters and bench press enthusiasts use JM press specifically for lockout strength. 3 to 5 sets of 4 to 8 reps with heavy weight builds the specific tricep strength bench press demands. The transfer to bench press is excellent.

Tricep mass builder

The compound loading and tricep specificity drive tricep mass effectively. 3 to 4 sets of 6 to 10 reps for hypertrophy. The exercise combines the loading capacity of pressing with the tricep emphasis of skullcrushers.

Progressive introduction

Start with light weight to learn the technique. The unusual mechanics require practice. Adding too much weight before mastering the movement leads to injury risk and reduced effectiveness. Patience with technique pays off.

Programming frequency

Once weekly works well for most trainees. The intensity of the exercise demands recovery. Pairing with other heavy tricep or pressing work requires careful planning. The JM press is taxing.

Keep training

For related work, our Close Grip Bench Press covers the related pressing movement. Lying Barbell Skullcrushers covers the other parent exercise. And Best Tricep Exercises for Strength covers strength focused programming.