Diamond Push Up
Triceps·Intermediate·Compound
JM Press
The JM Press is a hybrid between a close-grip bench press and a skullcrusher that targets the triceps under a pressing pattern. It is especially effective for building lockout strength in the bench press while producing significant triceps hypertrophy.
Category
Strength
Difficulty
Advanced
Movement
Compound
Bodyweight
No
How to
How to do the JM Press
- 01
Lie back on a flat bench and un-rack the barbell with a close grip, hands roughly shoulder-width apart.
- 02
Start with the bar directly over the shoulders with arms extended.
- 03
Tuck your elbows in and slowly lower the bar toward your upper chest or neck by flexing at the elbows.
- 04
Keep the upper arms at roughly a 45-degree angle to the torso, neither straight out nor fully tucked.
- 05
Press the bar back to the starting position by extending the elbows while keeping the upper arms in the same plane.
- 06
Complete the prescribed reps, maintaining tension in the triceps throughout.
Performance tips
Cues that matter
- Start with lighter weight than you would for a bench press since the triceps are the prime movers
- Keep wrists stacked over the elbows and avoid letting the wrists bend backward under load
- Control the eccentric since this lift rewards tight form and time under tension
Muscles
Muscles worked
Common questions
Frequently asked
What muscles does the JM Press work?
The JM Press primarily targets the Triceps. Supporting muscles include Front Delts, Mid Chest, Shoulders, Chest.
Is the JM Press a compound or isolation exercise?
The JM Press is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the JM Press?
You need the following equipment: Flat Bench, Barbell.
What difficulty level is the JM Press?
The JM Press is rated as advanced difficulty. Prior training experience and proper form fundamentals are recommended.
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