How does the JM Press differ from a Close-Grip Bench Press?

The JM Press incorporates a significant amount of elbow flexion, bringing the bar toward the face or neck rather than the mid-chest. This shift places a much higher mechanical load on the triceps rather than the pectoral muscles.

Is the JM Press safe for the elbows?

It is safe if performed with proper technique and progressive loading, but it is notoriously taxing on the elbow tendons. Use a moderate weight for higher repetitions until your connective tissue adapts to the specific demands of the movement.

Where should the bar land during the descent?

The bar should track toward the space between your chin and upper chest. This specific path ensures that the triceps are the primary driver for the lift.

JM Press Guide: Master This Elite Triceps Exercise

Learn how to perform the JM Press with perfect form. This barbell exercise builds massive triceps strength by combining the bench press and extension.

How to Perform

Lie flat on a weight bench and grip the barbell with a close-grip width, approximately shoulder-width apart.
Unrack the bar and hold it directly over your upper chest with your arms fully extended.
Lower the bar toward your upper chest or neck area by simultaneously tucking your elbows and allowing them to flare slightly forward.
Pause when your forearms make contact with your biceps, ensuring the bar remains over the chin or throat area.
Press the bar back to the starting position by extending your elbows and engaging your triceps.
Maintain a controlled tempo throughout the descent to protect the elbow joints.

Common Mistakes

Touching the bar to the lower chest like a standard bench press.
Using excessive weight that prevents a full range of motion.
Allowing the elbows to flare too far outward rather than staying tucked.
Dropping the bar too quickly on the eccentric phase.

Muscles Worked

Primary movers

Triceps

Stabilizers

Shoulders
Chest
Forearms

Related Guides

Air Pushdown — Arms
Alternating Biceps Curls With Dumbbell — Arms
Alternating dumbbell hammer curl — Arms

Triceps · Arms