JM Press

A cross between the close-grip press and the skullcrusher: it allows plenty of load on the triceps with all three heads involved. Technically demanding.

• Compound
• Barbell
• Advanced

How to do it

• Lower the bar towards your upper chest/neck letting your elbows travel forward
• Keep your forearms almost vertical at the bottom
• Extend forcefully without snapping into lockout

Sets, reps and tempo

Ranges: 6–10 reps · 1–2 RIR

Tempo: Lower for 2 s under control, extend with intent

Common mistakes

• Lowering towards your neck without control
• Flaring your elbows out to the sides
• Loading up before you have mastered the technique

Muscles worked

Primary

• Triceps

Secondary

• Chest

Alternatives

• Close-Grip Bench Press
• Skullcrusher / Overhead Extension
• Cable Triceps Pushdown