JM Press
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The JM Press is a close-grip bench press variation that combines elements of the skull crusher and traditional bench press, primarily targeting the triceps for enhanced pressing strength and elbow stability. It works the triceps brachii intensely along with secondary involvement from the chest and shoulders. No equipment beyond body weight and a bench is required, making it ideal for intermediate lifters aiming to build lockout power in bench pressing without added weights.
How to Perform JM Press
- 1Lie flat on your back on the floor with knees bent and feet flat, hip-width apart for stability.
- 2Position your elbows tucked close to your sides, forearms perpendicular to the floor, and hands clasped together at chest level (fists together or fingers interlocked).
- 3Engage your core and squeeze your glutes to maintain a neutral spine with no arch in your lower back.
- 4Inhale as you slowly lower your clasped hands toward your forehead by bending only at the elbows, keeping upper arms stationary.
- 5Exhale as you press your hands forward and upward in a semi-circular arc toward your hips, fully extending your elbows without locking them.
- 6Pause briefly at full extension, then repeat for desired reps while keeping elbows pinned to your sides.
- 7Key form tips: Maintain constant tension in triceps—avoid flaring elbows or lifting hips. Common mistakes: Arching the back (keep glutes tight) or using momentum (move slowly under control).
