JM Press
BarbellStrength
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The JM Press is a barbell triceps exercise performed lying on a flat bench, combining elements of the close-grip bench press and skull crusher to build heavy triceps strength and elbow lockout power. It primarily targets the triceps brachii, with secondary involvement from the chest and shoulders. It requires a barbell, weight plates, and a flat bench (ideally with a rack), and is best suited to intermediate and advanced lifters chasing bench-press lockout strength.
How to Perform JM Press
- 1Lie flat on a bench with your feet planted on the floor. Load a barbell on the rack above your chest and grip it with hands just inside shoulder-width, palms facing your feet.
- 2Unrack the barbell and hold it straight above your upper chest/chin area with arms extended, elbows tucked in.
- 3Engage your core and keep your upper back and glutes pressed into the bench for a stable base.
- 4Inhale as you lower the barbell in a controlled arc toward your chin/upper chest, letting your elbows travel slightly forward while staying tucked, rather than flaring out.
- 5Bring the bar down until it's just above your chin or upper chest and your elbows form roughly a 90-degree bend.
- 6Exhale as you press the barbell back up along the same arc, driving through your triceps to full elbow extension without locking out aggressively.
- 7Re-rack the barbell carefully after your final rep.
- 8Key form tips: Keep elbows tucked close throughout—flaring is the main way this lift goes wrong. Common mistakes: letting the bar path drift toward the face without control, arching the lower back off the bench, or using too much weight and losing the tucked-elbow position. Use a spotter or start light until the bar path feels natural.