How to do JM Press

JM Press is a compound exercise targeting the triceps: several joints work together, it takes heavy loading well and belongs at the start of a session. Secondary muscles: chest, shoulders. Equipment: barbell, dumbbell. Difficulty: advanced, requires solid technique and training history. It takes 5 steps; the most common mistake is covered in the tip below.

Step-by-step

1. Lie on your back and hold the bar over your chest with a narrow grip.
2. As you lower the bar toward your throat, drift your elbows forward.
3. Control the bar along a path between a bench press and a skull crusher.
4. As the bar nears your throat, your forearms should be nearly vertical.
5. Press the bar back to the starting position using your triceps.

Coaching tip

Caution

How to program it

Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.

FitCi applies this table to your age and goal automatically and writes weekly progression.

Alternatives

• At home, no equipment: Bench Dips, Diamond Push-Up
• Same muscle, different equipment: Triceps Dips, Bench Dips, Cable Triceps Pushdown

More triceps exercises

• Close-Grip Bench PressDar Tutuş Bench Press
• Triceps DipsParalel Bar Dips (Triceps)
• Bench DipsSehpa Dips
• Cable Triceps PushdownCable Triceps Pushdown
• Cable Overhead Triceps ExtensionCable Baş Üstü Triceps Extension
• Overhead Dumbbell Triceps ExtensionDambıl ile Baş Üstü Triceps Extension