JM Press

A hybrid pressing movement combining elements of a close-grip bench press and lying triceps extension, emphasizing tricep development.

Instructions

1. Lie on a flat bench with your feet flat on the floor and your glutes and shoulders in contact with the bench.
2. Grip the barbell with a close grip, approximately 6-8 inches apart or at shoulder width.
3. Press the barbell up from your chest until your arms are fully extended; position it directly above your upper chest.
4. This is the starting position with your arms locked and the bar in a vertical position above you.
5. Lower the bar by bending at your elbows, descending as if performing a lying triceps extension.
6. As you lower, inhale and allow the bar to travel toward the upper chest area.
7. At approximately the halfway point of the descent, allow the bar to roll back slightly by rotating your upper arms.
8. Continue lowering until the bar is near your upper chest or slightly below it.
9. From this bottom position, press the bar back up using your triceps and chest muscles.
10. Return to the starting position with arms extended and repeat for the desired number of repetitions.

Tips

• The unique positioning of this press emphasizes the triceps while including chest and shoulder involvement.
• Keep your elbows relatively tucked compared to a wide-grip bench press.
• The rolling motion of the bar partway down is a key technical element that increases tricep emphasis.
• Use a weight that allows you to maintain strict form throughout the entire range of motion.
• This movement is less stressful on the shoulders compared to wide-grip pressing variations.
• Exhale as you press and inhale as you lower for proper breathing coordination.
• This exercise is excellent for developing lockout strength and tricep size.