JM Press.

How to do it.

1. Step 01

   Lie on a bench holding a barbell at close grip

2. Step 02

   Lower the bar toward the upper chest and throat

3. Step 03

   Let the elbows travel forward as you lower

4. Step 04

   Stop with the bar near the neck

5. Step 05

   Press the bar back up by extending the triceps

6. Step 06

   Lock out over the chest

Pro cues.

• Keep the elbows forward, not flared

• Use a controlled, moderate load

• Treat it as a press-extension hybrid

Questions, answered.

What is the JM Press?

Hybrid of a close-grip press and extension that overloads the triceps.

What muscles does the JM Press work?

The JM Press primarily works your triceps. It also recruits your chest and front delts as secondary movers.

What equipment do I need for the JM Press?

You need a barbell and a bench to perform the JM Press.

How many sets and reps should I do for the JM Press?

A typical prescription for the JM Press is 3–5 sets of 5–10 reps. Rest about 90–180 seconds between sets.

Is the JM Press good for beginners?

The JM Press is an advanced movement. Build a base with simpler variations first, then add it once your technique and strength are solid.