JM Press
A hybrid of a close-grip press and a skull crusher — the powerlifter's triceps builder.
Setup
- Lie on a bench, bar over the chest, hands about shoulder width.
- Elbows tucked, wrists stacked.
How To Do It
- Lower the bar toward the throat by bending the elbows and letting them travel slightly forward.
- Stop just above the neck, then press back to lockout.
- It is half skull crusher, half close-grip press — blend the two.
Breathing
Inhale down, exhale up.
Common Mistakes
- Treating it as a pure skull crusher and hammering the elbows.
- Going heavy before the groove is learned.
Programming It
Three to four sets of 6-10.
Why This Exercise Works
The JM press sits between a close-grip bench and a skull crusher: the bar lowers toward the throat with the elbows travelling forward. That hybrid path loads the triceps at length while still letting you press, which is why powerlifters use it to build lockout.
Where You Should Feel It
Triceps, in a position somewhere between a close-grip bench and a skull crusher. Elbow discomfort means the groove is not learned yet.
Where It Fits in a Program
A hybrid of a close-grip press and a skull crusher — the powerlifter's triceps builder. Treat it as the session's centrepiece rather than something you bolt on.
Progressing and Regressing It
To progress the jm press: add a small plate while the bar path stays consistent. To regress it: widen the grip toward a close-grip bench until the groove is learned.
Who It's For
Anyone with a bench lockout problem who has healthy elbows. It is a specialist lift and takes a few sessions to feel right.
Equipment and Substitutions
The version shown uses a barbell and a bench. No bar available? A dumbbell or machine version below trains the same muscles; you will move less total weight but the pattern survives.
Related Exercises
- Overhead Cable Triceps Extension — Triceps
- Triceps Kickback — Triceps
- Triceps Pushdown — Triceps
- Band Triceps Pushdown — Triceps
- Dumbbell Skull Crusher — Triceps
- Skull Crusher — Triceps
- Seated French Press — Triceps
- Incline Barbell Press — Upper Chest, Shoulders, Triceps
Common Questions
What muscles does the jm press work?
The jm press primarily trains the triceps.
How many sets and reps should I do?
Three to four sets of 6-10.
What are the most common jm press mistakes?
Most often: treating it as a pure skull crusher and hammering the elbows; going heavy before the groove is learned.
Do I need a barbell and a bench to do this?
This version uses a barbell and a bench, and it trains the triceps. If there is no bar free, the dumbbell and machine versions below are honest substitutes — the bar mainly buys you load, not a different stimulus.
Is this safe if I have an existing injury?
The jm press puts the shoulder and elbow under load through a range many people have lost, so a cranky shoulder usually objects here before anything else does. Pain that pinches at a specific point is worth assessing; ordinary training discomfort is not. Not medical advice.