Quick Answer
JM Press is a intermediate strength exercise that targets your triceps. It uses a barbell. Lie flat bench, close grip on bar.
Video Tutorial
How to Perform the JM Press
- 1
Lie flat bench, close grip on bar.
- 2
Hold bar over upper chest, arms extended.
- 3
Lower bar towards lower chest/upper abs.
- 4
As bar lowers, allow elbows to travel slightly forward/down towards feet (hybrid press/extension).
- 5
Keep elbows tucked.
- 6
Stop when bar near torso.
- 7
Press bar back up, focusing on triceps.
- 8
Repeat.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the JM Press isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the JM Press work?
The JM Press primarily works your triceps. Secondary muscles include the chest and shoulders.
What equipment do I need for the JM Press?
The JM Press needs a barbell. You can perform it at home or at the gym as long as you have what's listed.
Is the JM Press suitable for beginners?
The JM Press is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of JM Press should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the JM Press every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train triceps more frequently, alternate harder and easier variations and keep overall weekly volume moderate.