JM Press
A beginner strength exercise for the triceps, done with a barbell.
How to do the JM Press
- Start the exercise the same way you would a close grip bench press. You will lie on a flat bench while holding a barbell at arms length (fully extended) with the elbows in. However, instead of having the arms perpendicular to the torso, make sure the bar is set in a direct line above the upper chest. This will be your starting position.
- Now beginning from a fully extended position lower the bar down as if performing a lying triceps extension. Inhale as you perform this movement. When you reach the half way point, let the bar roll back about one inch by moving the upper arms towards your legs until they are perpendicular to the torso. Tip: Keep the bend at the elbows constant as you bring the upper arms forward.
- As you exhale, press the bar back up by using the triceps to perform a close grip bench press.
- Now go back to the starting position and start over.
- Repeat for the recommended amount of repetitions.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the JM Press
Close-Grip Barbell Bench PressBarbell · Beginner
Decline Close-Grip Bench To Skull CrusherBarbell · Intermediate
Decline EZ Bar Triceps ExtensionBarbell · Beginner
One Arm Floor PressBarbell · Intermediate
Reverse Triceps Bench PressBarbell · Intermediate
Standing Overhead Barbell Triceps ExtensionBarbell · Beginner
Bench DipsBodyweight · Beginner
Close-Grip Dumbbell PressDumbbell · Beginner
Questions
What muscles does the JM Press work?
Mainly the triceps, with the chest and shoulders helping.
Is the JM Press good for beginners?
Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.
What can I do instead of the JM Press?
Good alternatives that train the triceps: Close-Grip Barbell Bench Press, Decline Close-Grip Bench To Skull Crusher, Decline EZ Bar Triceps Extension or One Arm Floor Press.
How many sets and reps of the JM Press should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).