Breathing
Exhale through the effort and inhale during the controlled return. Keep breathing steadily rather than holding your breath unintentionally.
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The JM Press primarily works the triceps, with the chest and shoulders supporting the movement. It is a strength movement performed with barbell.
1 / 2How to
Movement instructions
Start the exercise the same way you would a close grip bench press. You will lie on a flat bench while holding a barbell at arms length (fully extended) with the elbows in. However, instead of having the arms perpendicular to the torso, make sure the bar is set in a direct line above the upper chest. This will be your starting position.
Now beginning from a fully extended position lower the bar down as if performing a lying triceps extension. Inhale as you perform this movement. When you reach the half way point, let the bar roll back about one inch by moving the upper arms towards your legs until they are perpendicular to the torso. Tip: Keep the bend at the elbows constant as you bring the upper arms forward.
As you exhale, press the bar back up by using the triceps to perform a close grip bench press.
Now go back to the starting position and start over.
Repeat for the recommended amount of repetitions.
Technique guidance
Exhale through the effort and inhale during the controlled return. Keep breathing steadily rather than holding your breath unintentionally.
General guidance based on the exercise and equipment. It is not personal coaching or medical advice.
Your progress
Keep the same barbell setup, range of motion and recording method when comparing JM Press sessions.
Weight, repetitions and completed sets.
Example: 3 sets of 8 reps at 30 kg. Next time, record the actual result, even if it is the same.
Look for more repetitions at the same weight, or a heavier weight for comparable repetitions. Total weight lifted also changes when you add sets, so it is not a strength score.
Read the tracking guideThe examples show how to keep a record. They are not workout targets or a personalised training plan.
See how Jijibisha tracks your progressMuscles
Muscle guide
Triceps is the primary muscle group. The lighter highlights show the supporting muscles involved in the movement.
Swap it
Different equipment, same muscle
These movements also target the triceps using something else.
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