JM Press: How-to, Tips & More
The JM Press is a advanced compound exercise for your triceps. You do it with barbell and bench. It is a good fit when your goal is both strength and muscle growth.
Besides the triceps, it also works your chest and shoulders, so it fits well in a session that trains those muscles together.
Muscles worked
Triceps
Primary
Chest
Secondary
Shoulders
Secondary
How to do the JM Press
- Lie on a bench and grip the bar about shoulder width.
- Lower the bar toward your chin by bending your elbows forward.
- Stop with the bar a few inches above your throat.
- Press it back up by straightening your arms.
JM Press tips
- Start light. This is a technical lift.
Sets and reps
Most lifters do well with 6 to 10 reps per set, and 6 to 10 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Barbell, Bench
Type
Compound
JM Press alternatives
More triceps exercises
Band Overhead Triceps Extension
Resistance band
Bench Dip
Bench
Bench Dip (Knees Bent)
Bench
Body Up
Bodyweight
Bodyweight Triceps Extension
Bodyweight
Cable Overhead Tricep Extension
Cable machine
Frequently asked questions
What muscles does the JM Press work?
The JM Press mainly works your triceps, with help from your chest and shoulders.
How many sets and reps should I do?
A good starting point is 6 to 10 reps per set, and many lifters get the best results between 6 to 10 reps. Use a weight that leaves one or two reps in reserve.
Is the JM Press good for beginners?
It is rated advanced, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the JM Press?
You need barbell and bench.
Add JM Press to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon