How many sets and reps of the JM press should you do when you are new to the exercise?

This is not a beginner exercise: learn the bar path with an empty bar or light weight for 3 sets of 8 reps before adding load, and always use a spotter. Add weight in small increments only once the bar consistently travels toward the throat rather than drifting toward the chest.

What can replace the JM press without a barbell?

A dumbbell JM press, a close-grip dumbbell press with palms facing each other, or a lying dumbbell triceps extension trains a similar triceps-and-lockout pattern without a barbell.

Who is the JM press good for?

It's a favorite among powerlifters for building bench lockout strength while keeping the load on the triceps. It's a poor choice for anyone new to bench pressing, since the bar path takes real practice and carries real risk if the bar drifts over the throat.

Advanced

JM Press

The JM press splits the difference between a close-grip bench and a skull crusher, letting you handle serious weight while keeping the load on the triceps. It's a favorite of powerlifters for building bench lockout. The unique bar path takes practice, so learn it light before loading up.

Equipment: Barbell, Bench
Body part: Triceps
Type: Strength
Browse by muscle: Triceps Brachii Long Head, Triceps Brachii Lateral Head, Triceps Brachii Medial Head
Browse by movement: Elbow Extension

How to do it

1
Lie on a flat bench and grip the bar at about shoulder width, overhand.
2
Unrack and hold the bar over your upper chest.
3
Lower the bar toward your throat while letting your elbows travel forward.
4
Stop when your forearms nearly meet your biceps, bar near the base of your neck.
5
Keep the bar close and your elbows tucked, not flared.
6
Press the bar back up by driving through the triceps to lockout.

Tips

Keep the elbows forward and tucked; this is not a wide-elbow press.
Start very light, the bar path over your throat demands control and a spotter.
Think of lowering the bar down and slightly toward the neck, not the chest.

Variations

Common mistakes

The elbows flare out wide as the bar lowers, turning the JM press into an odd bench press instead of the tucked hybrid it's meant to be.
Lowering the bar toward the chest like a bench press instead of toward the throat skips the exact bar path that makes this exercise work.
Loading it heavy before the bar path feels automatic is dangerous, since a stray bar over the throat has no safe place to go without a spotter.
The bar stalls short of the neck instead of continuing until the forearms nearly meet the biceps, turning the JM press into a partial-range close-grip press.

Frequently asked

How many sets and reps of the JM press should you do when you are new to the exercise?: This is not a beginner exercise: learn the bar path with an empty bar or light weight for 3 sets of 8 reps before adding load, and always use a spotter. Add weight in small increments only once the bar consistently travels toward the throat rather than drifting toward the chest.
What can replace the JM press without a barbell?: A dumbbell JM press, a close-grip dumbbell press with palms facing each other, or a lying dumbbell triceps extension trains a similar triceps-and-lockout pattern without a barbell.
Who is the JM press good for?: It's a favorite among powerlifters for building bench lockout strength while keeping the load on the triceps. It's a poor choice for anyone new to bench pressing, since the bar path takes real practice and carries real risk if the bar drifts over the throat.

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