JM Press
JM Press is a resistance exercise - combined close-grip press and triceps extension exercise involving Triceps brachii. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Triceps brachii
- Secondary muscles
- Pectoralis major, Anterior deltoid, Anconeus
- Exercise type
- Resistance exercise - combined close-grip press and triceps extension
Exercise technique
- Bench
Lie on a flat bench with your feet planted.
- Grip
Use a narrow overhand grip that does not strain your wrists.
- Top
Hold the bar above the upper-chest line.
- Initial descent
Bend your elbows in a triceps-extension-like descent.
- Transition
Halfway down, shift your upper arms slightly toward your feet.
- Press
Extend your elbows through a close-grip pressing path to raise the bar.
- Reset
Return the bar to the upper-chest starting line.
Key technique points
- Learn this hybrid with a light load.
- Do not touch your face with the bar.
- Keep the upper-arm transition small.
- Do not flare your elbows.
- Keep wrists balanced beneath the bar.
- Do not turn the descent into an ordinary bench-press path.
Common mistakes
Large shoulder swing
The short-transition JM path is lost.
Lowering toward the face
The target line approaches without control.
Spreading elbows
The triceps-focused narrow setup is disrupted.
Heavy first attempt
The two-stage path becomes harder to control.
Collapsing wrists
The bar load moves out of forearm alignment.
Pure skullcrusher
Omitting the small pressing transition creates a different variation.
Frequently asked questions
JM Press: why is “Large shoulder swing” a mistake?
The short-transition JM path is lost.
JM Press: why is “Lowering toward the face” a mistake?
The target line approaches without control.
JM Press: why is “Spreading elbows” a mistake?
The triceps-focused narrow setup is disrupted.
JM Press: why is “Heavy first attempt” a mistake?
The two-stage path becomes harder to control.
JM Press: why is “Collapsing wrists” a mistake?
The bar load moves out of forearm alignment.
JM Press: why is “Pure skullcrusher” a mistake?
Omitting the small pressing transition creates a different variation.
What should I focus on when doing JM Press?
Learn this hybrid with a light load. Do not touch your face with the bar. Keep the upper-arm transition small. Do not flare your elbows. Keep wrists balanced beneath the bar. Do not turn the descent into an ordinary bench-press path.
Related exercises
- Band Triceps Pushdown
- Overhead Cable Triceps Extension
- Chest Dip
- Decline Push-up
- Dumbbell Triceps Kickback
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.