JM Press

How to do the JM Press

1. 01

   Lie back on a flat bench and un-rack the barbell with a close grip, hands roughly shoulder-width apart.

2. 02

   Start with the bar directly over the shoulders with arms extended.

3. 03

   Tuck your elbows in and slowly lower the bar toward your upper chest or neck by flexing at the elbows.

4. 04

   Keep the upper arms at roughly a 45-degree angle to the torso — neither straight out nor fully tucked.

5. 05

   Press the bar back to the starting position by extending the elbows while keeping the upper arms in the same plane.

6. 06

   Complete the prescribed repetitions, maintaining tension in the triceps throughout.

Cues that matter

• Start with lighter weight than you would for a bench press; the triceps are the prime movers here.
• Keep wrists stacked over the elbows — avoid letting the wrists bend backward under load.
• Control the eccentric; this lift rewards tight form and time under tension.

Muscles worked

Primary

Triceps

Supporting

Chest

Supporting

Shoulders

What you need

Benches

Flat Bench

Bars

Barbell

Frequently asked