JM Press (Dumbbell)

A compound pressing movement that combines elements of a chest press and shoulder press, emphasizing chest, shoulders, and triceps.

Instructions

1. Stand upright with feet shoulder-width apart, holding dumbbells at shoulder height with elbows bent and palms facing forward.
2. Position the dumbbells slightly outside your shoulders at a 45-degree angle between a traditional bench press and military press position.
3. Press the dumbbells upward and slightly forward at an angle between horizontal and vertical.
4. Continue pressing until your arms are nearly extended at the top position.
5. Pause briefly while maintaining control and tension.
6. Lower the dumbbells back down to shoulder height in a controlled manner.
7. Repeat for the target number of repetitions.

Tips

• The JM press targets a unique angle that challenges both chest and shoulders effectively.
• Keep your core engaged and maintain a stable stance throughout the movement.
• The hand path should be at a diagonal angle, not straight overhead or directly forward.
• Control both the pressing and lowering phases to maximize muscle engagement.
• Breathe in as you lower the dumbbells and exhale as you press them upward.