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JM Press

A hybrid movement combining elements of a close-grip bench press and a skull crusher, building significant tricep strength.

Setup

Lie on a bench, gripping the bar with a close, shoulder-width grip. Start with the bar extended above your chest.

Movement

Lower the bar toward your upper chest/chin area. Bend your elbows, keeping them closer to your body than a standard bench press. Stop just short of your neck or chin. This intermediate stopping point is what distinguishes the JM press's bar path.

Return

Press back up to full extension. Drive primarily through your triceps to complete the rep.

Common Mistake to Avoid

Using too much weight before the technique is learned. This is a technical movement — master it with lighter weight before adding significant load.

Equipment Barbell
Primary Muscles Triceps
Secondary Muscles Chest (minimal)

Why it matters

The JM press's bar path falls between a close-grip bench press and a skull crusher, allowing meaningful loading while keeping the triceps as the primary mover. It's a popular choice among strength athletes specifically for building tricep strength that carries over to heavier pressing movements.

How to do it

  1. Lie on a bench, gripping the bar with a close, shoulder-width grip. Start with the bar extended above your chest.
  2. Lower the bar toward your upper chest/chin area. Bend your elbows, keeping them closer to your body than a standard bench press.
  3. Stop just short of your neck or chin. This intermediate stopping point is what distinguishes the JM press's bar path.
  4. Press back up to full extension. Drive primarily through your triceps to complete the rep.

Common mistakes

  • Using too much weight before the technique is learned. This is a technical movement — master it with lighter weight before adding significant load.
  • Letting the elbows flare out wide. Keep them tracking closer to your torso to maintain the tricep emphasis.
  • Lowering the bar too far or too high. Finding the right stopping point — roughly chin to upper chest — is part of learning this specific exercise.
  • Attempting this without prior close-grip bench press experience. Build comfort with that simpler variation before adding this more technical one.

Sets & reps by level

Beginner

Not typically recommended — build close-grip bench press proficiency first.

Intermediate

3 sets of 8–10 reps with light to moderate weight, prioritizing the correct bar path.

Advanced

3–4 sets of 6–8 reps at a more challenging weight, strict technique throughout.

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