JM Press

Exercise Summary
Primary Muscle(s) Triceps
Secondary Muscle(s) Chest, ShouldersBicepsForearms
Equipment Barbell
Emphasis Compound
Type Push

JM Press Instructions

  • Firmly plant your heels into the ground with your shins roughly perpendicular to the floor.
  • Focus on pinching your shoulder blades (scapulas) together as you lie back on the bench.
    • This creates a stable shoulder position to press from.
  • Grip the barbell just inside shoulder-width, closer than normal bench press technique.
    • Elbows are 45 degrees from the midline of your body.
  • Unrack the bar and position it in line with the upper chest and chin. 
  • Lower the bar like skullcrusher and rock your knuckles back on the descent.
    • Keep your elbows up
    • Don't let your shoulders 'sink' into the bench
  • Feel your bicep and forearm load on the descent.
  • Punch the bar back up to the starting position.


  • Keep your upper body tight and engaged, there is nothing 'loose' about this exercise.
  • Progress slowly with this movement. Adding extra weight too quickly can be too strenuous on the elbows.
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