Jm Press

What is JM Press? The JM Press is a compound exercise that targets the triceps muscles. It is a variation of the traditional barbell bench press, incorporating elements of both the bench press and skull crushers. This exercise is effective for building strength and muscle mass in the triceps while also engaging the chest and shoulder muscles.

Tutorial

1. Start by lying on a flat bench with your feet planted firmly on the ground.
2. Grip the barbell with a narrow grip, slightly closer than shoulder-width apart.
3. Unrack the barbell and hold it directly above your chest with your arms fully extended.
4. Slowly lower the barbell towards your neck while keeping your elbows tucked in close to your body.
5. Lower the bar until it is just above your chin or neck, then press it back up to the starting position.

Common Mistakes

• Allowing the elbows to flare out during the descent, which can place unnecessary strain on the shoulders.

• Using too much weight, leading to poor form and potential injury. - Failing to maintain control throughout the movement, especially during the lowering phase.

• Bouncing the bar off the chest or neck, which reduces muscle engagement and can lead to injury.

Tips for Better Results

• Start with a lighter weight to focus on proper form and technique before increasing the load.

• Keep your elbows tucked in close to your body throughout the movement to target the triceps effectively. - Control the descent of the barbell to maximize muscle activation and reduce the risk of injury.

• Incorporate JM Presses into your tricep workout routine 1-2 times per week for optimal results.

Muscles Worked

• Primary Muscles: Triceps brachii - Secondary Muscles: Chest, Shoulders