Strength Training · Bodybuilding · Powerlifting
JM Press
The JM Press combines a close-grip bench press with an elbow extension to train your triceps. You lower the bar toward your upper chest through a short, controlled range.
Higher injury risk. Read the safety notes before adding weight.
- Intermediate
- Compound
- Higher injury risk
- Rest 1 min 30 sec
How to do it
- Lie on a flat bench with your eyes beneath the racked bar and your feet flat on the floor.
- Grip the bar about shoulder-width apart with your thumbs wrapped around it.
- Unrack the bar to arm’s length above your shoulders.
- Bend your elbows to lower the bar toward your upper chest, letting your elbows travel slightly toward your feet.
- Stop above your chest with your elbows deeply bent.
- Extend your elbows to return the bar to the starting position.
- Return the bar securely to the rack after your final repetition.
Form cues
- Keep your shoulder blades against the bench.
- Keep your wrists nearly straight.
- Exhale as you press.
Common mistakes
- Turning it into a bench pressAvoid dropping your elbows below your torso; most of the movement should come from bending your elbows.
- Lowering behind your headKeep the bar path in front of your face rather than moving into a skull crusher.
- Flaring your elbows wideKeep your elbows angled closer to your sides rather than pointing straight outward.
Safety
A failed repetition can drop the bar onto your face, neck, or chest. Excessive weight or forcing the bottom position can overload your elbows and wrists.
- Use a spotter and rack safeties positioned to catch the bar before it contacts your neck or chest.
- Practice with a light training bar before adding weight in small increments.
- Use collars to prevent plates from shifting.
- End the set before you lose control of the lowering phase.
If you have elbow, wrist, or shoulder pain, use a lighter, shorter-range version or get guidance from a physiotherapist before loading this movement.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Barbell
- Barbell Collar
- Olympic Flat Bench
- Weight Plate
- Wrist Wraps (optional)
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 1 min 30 sec
Choose a weight that leaves you able to complete 2–3 more controlled repetitions.