Triceps
JM Press
The JM Press is a strength exercise with a barbell for your triceps. Share of the load in the Zulta muscle model: triceps (long head) 33%, triceps (lateral head) 28% and triceps (medial head) 19%.
How to do it
- Lie on a flat bench and unrack a barbell with a grip slightly narrower than shoulder-width.
- Hold the bar above your upper chest with the elbows tucked and pointing toward your feet.
- Lower the bar toward your chin and upper chest by bending the elbows forward while the upper arms drop only slightly.
- Stop when the forearms are nearly touching the biceps and the bar is a few centimetres above the throat line.
- Press the bar back up along the same path until your arms are locked.
Tips
- Think of pushing the elbows toward your feet as the bar comes down.
- Set safeties or use a spotter: the bar ends near the face and neck.
Common mistakes
- Flaring the elbows so it becomes a regular close-grip press.
- Letting the bar drift down onto the chest.
Muscles worked by the JM Press
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Letting the elbows travel adds a pressing component. Lowering the weight to the head with the shoulder flexed near 90 degrees trains all three heads with the long head partly lengthened, between a pushdown and an overhead extension.
JM Press alternatives
Same equipment
Different equipment
Easier
No equipment
Make it harder
Make it easier
Similar exercises
Frequently asked questions
What muscles does the JM Press work?
Mainly the triceps (long head) and triceps (lateral head). The triceps (medial head) assist.
Is the JM Press good for beginners?
The JM Press is rated intermediate. If you are new, learn the Cable Rope Skull Crusher first and build up from there.
What is a good alternative to the JM Press?
For example the California Press, Smith Machine JM Press and Tate Press. They train mostly the same muscles, some with different equipment.
How do you make the JM Press harder?
Add weight or reps, or move on to the California Press.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.