1 / 6JM Press
A mix of a close-grip bench press and a skull crusher. You lower the bar toward your chin with the elbows pointing forward, which loads the triceps heavily.
TricepsChest
- Level
- Advanced
- Equipment
- Barbell, Bench
- Main muscle
- Triceps
- Also works
- Chest
- Beginner sets
- 3 × 8–12
- Rest
- 90 seconds
Train with this in the free GymBody app
Every view on your phone, a set counter and a weekly plan made for you. In English and Hindi.
See the app · coming soonHow to do it
- 1Lie on a bench and hold the bar with a close grip above your chest.
- 2Bend your elbows and bring the bar toward your chin, elbows pointing forward.
- 3Stop when your forearms meet your upper arms.
- 4Press the bar back up.
Common mistakes
- Letting the elbows flare out like a bench press
- Lowering the bar onto the face or neck
- Going heavy before learning the path
Tips
- Grip the bar a little narrower than shoulder width
- Lower toward the chin until the forearms meet the upper arms
- Press back up in the same path, slowly at first
Questions
Who is the JM press for?
Lifters who want stronger triceps for pressing. Learn it with a light bar first.
Is it safe?
Yes with control and a moderate weight. Use safety arms or a spotter for heavier sets.
More Triceps exercises
See all exercises →
Your weekly plan, free
Answer 5 questions in the GymBody app and get a plan for the gym or for home.
See the app · coming soonRun a gym?
Give your members these guides in your own app
Members, fees, WhatsApp reminders and workout plans in one place.
Try GymBody free