How to Do the JM Press
The JM Press is a hybrid between a close-grip bench press and a skull crusher, where the bar lowers toward your upper chest or chin while your elbows stay in. It lets you load the triceps heavy with a shorter range than a pushdown. It is an advanced lift because the bar path takes practice.
Log every set of your JM Press in Superlift
Muscles worked
Primary
- Triceps
Secondary
- Chest
How to do the JM Press
- 1
Lie on a flat bench and unrack the barbell with a grip just inside shoulder-width.
- 2
Hold the bar over your chest with your arms straight.
- 3
Keep your elbows pointing forward, not flared.
- 4
Bend your elbows so the bar travels toward your upper chest or chin.
- 5
Stop before the bar touches you.
- 6
Press the bar back up by extending your elbows and pushing slightly back.
- 7
Keep the movement controlled and use a spotter.
Form cues to remember
- Elbows in, pointing forward
- Bar travels toward chin, not chest
- Control the bar down
- Extend elbows to lock out
JM Press video tutorial
Common mistakes
Flaring the elbows
Keep them forward and close to your body.
Treating it like a bench press
Let the elbows bend and move the bar by extending them.
Going too heavy
Use a light to moderate load until the bar path feels natural.
Letting the bar drift over your face
Keep the bar path controlled and use a spotter.
Sets and reps
| Muscle growth | 3–4 sets of 8–12 reps, 90 sec rest |
|---|---|
| Strength | 4 sets of 5–6 reps, 2 min rest |
The bar travels near your face and throat, so use a spotter or safeties and start light until the path feels controlled.
Superlift for iPhone
Track your JM Press and watch it go up
Superlift shows what you lifted last time, times your rest, and charts your strength week by week, so you always know what to beat. Every exercise in this library is built in, with the same demos and tutorials.
JM Press FAQ
What is the JM Press?
It is a triceps exercise blending a close-grip bench press and a skull crusher. The elbows bend and extend while the bar stays over your upper chest.
JM Press vs close-grip bench press?
The close-grip bench press moves the bar to your chest and uses more chest and shoulders. The JM Press keeps the bar higher and works the triceps more.
How heavy should I go on the JM Press?
Start light. Because it is a technical lift, use a weight you can control for 8–12 reps and add load slowly.
