JM Press: how to do it right
In short: The JM press is a compound movement for the triceps, loaded at mid-range, a hybrid between a close-grip press and a skull crusher.
How to do it, step by step
- 1Lie on the bench, bar in a close grip at shoulder width, elbows tucked toward your torso.
- 2Let the bar lower toward your lower face by bending your elbows, like a mix of skull crusher and close-grip press.
- 3Stop the descent when your forearm almost touches your biceps, without crushing the shoulder.
- 4Press back up in a powerful elbow extension to a controlled lockout.
- 5Keep a continuous tempo, no dead time or bounce, about 2 seconds on the way down.
The mistake to avoid
Don't go heavy until you've mastered the bar path.
Other common mistakes
- Flaring your elbows outward shifts the effort to the pecs and shoulder: keep them tucked toward your torso.
- Bouncing the bar off your face or in the crook of your elbow breaks tension: control the descent and restart with no jerk.
- Loading too heavy shortens the range at mid-range: lighten up to cover the whole useful portion.
- Slamming your elbows into lockout at the top creates joint shock: finish the extension smoothly.
Muscles worked
- Main:
- Triceps
- Supporting:
- Chest
The triceps brachii is the prime mover, with strong recruitment of the lateral head and the medial head in elbow extension. The long head takes part because the shoulder stays relatively flexed. The pecs (clavicular fibers) and the front delt come in secondarily to stabilize and start the press.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Close-Grip Bench Press ›
- Weighted Upright Dips ›
- Raised Handle Dips ›
- Diamond Push-Up ›
- Close-Grip Push-Up on Handles ›
Frequently asked questions
How do I do this exercise?
Lie on the bench, bar in a close grip at shoulder width, elbows tucked toward your torso. Let the bar lower toward your lower face by bending your elbows, like a mix of skull crusher and close-grip press, then press back up in a powerful extension to a controlled lockout. Keep a continuous tempo, no dead time or bounce.
How low do I go?
Let the bar lower until your forearm almost touches your biceps, without crushing the shoulder. Peak tension is at mid-range, elbow around 90 degrees, so above all don't rush the middle: it's the zone that builds the triceps here. Stay continuous, with no pause, and go for the range you truly control.
I don't feel anything, is that normal?
You should feel the triceps, especially at mid-range. If you mostly feel your pecs or shoulder, your elbows are flaring: tuck them back toward your torso. Deliberately slow down the mid-range rather than adding weight, and film yourself from the side to check your elbow alignment.
How fast should I do the movement?
About 2 seconds on the way down, braked and controlled, then press firmly but with no jerk. Never bounce the bar off your face or in the crook of your elbow: it's the control at mid-range that does the work.
How should I breathe?
Breathe in as you let the bar down, brace your abs and keep your shoulder blades pinned. Breathe out during the press, through the hardest zone at mid-range. Keep your glutes and back stable on the bench.