JM Press

Triceps, Chest, Front DeltsBarbell, Bench

A compound movement designed to target the triceps with assistance from the chest and front delts. It acts as a hybrid between a close-grip bench press and a lying triceps extension.

How to do it

1Lie on a bench, grab the bar with a slightly narrower than shoulder-width grip, and hold it extended above your upper chest.

2Bend your elbows and let them shift slightly forward, lowering the bar smoothly toward your upper chest or collarbones.

3Stop the bar a few inches above your body when your forearms reach roughly a 45-degree angle to the bench.

4Press the bar up and slightly back toward the starting position in a powerful, controlled motion.

Common mistakes

Lowering the bar directly over your neck or throat, which is extremely dangerous if you lose control.

Flaring your elbows excessively to the sides, shifting tension away from the triceps onto the shoulder joints.

Arching your lower back heavily and lifting your hips off the bench, putting excessive stress on your spine.

Breathing

Inhale as you slowly lower the bar to your chest. Exhale as you press the bar back up.

Make it harder or easier

To regress, reduce the weight and limit your depth. To progress, add a pause at the bottom of the rep.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.