Arms
JM Press
A hybrid pressing movement that bridges the gap between a close-grip bench press and a triceps extension for elite arm power.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.