JM Press (Barbell)
The JM Press is a hybrid compound exercise that combines the mechanics of a close-grip bench press and a skull crusher to build massive tricep strength and size. It specifically targets the triceps to improve lockout strength while minimizing shoulder involvement.
Since the JM Press places significant stress on the elbow tendons, the AI's ability to monitor your recovery status and HRV is crucial for preventing overuse injuries. By analyzing your previous bench press performance and RPE, the app can intelligently adjust the load for this accessory lift to ensure you are stimulating the triceps without frying your central nervous system. If you report elbow discomfort, the system learns immediately and can swap this for a more joint-friendly variation like cable press-downs.
Form Cues
- Plant your feet firmly and keep your glutes on the bench
- Lower the bar in a straight line toward your neck or upper chest
- Tuck your elbows in toward your ribs as you descend
- Stop when your forearms touch your biceps or the bar is near your neck
- Press the bar back up in a slight arc toward the starting position
- Don't let your elbows flare out to the sides
- Don't lower the bar to your lower chest or nipples
- Don't use a thumbless grip for safety reasons
- Don't lock out your elbows aggressively at the top
- Don't let your wrists roll back excessively
Common Mistakes
- Turning the movement into a standard close-grip bench press
- Flaring the elbows outward
- Lowering the bar too low on the torso
- Using excessive weight that compromises form
- Bouncing the bar off the body
Muscles Worked
This exercise is a powerhouse for the entire triceps brachii, effectively targeting the lateral, medial, and long heads by combining pressing power with extension mechanics. It serves as a critical bridge between compound pressing and isolation work, helping to overload the triceps with heavier weights than standard isolation exercises allow.
Primary
Secondary
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