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JM Press

Exercise Data

Type: Strength
Main Muscle Worked: Triceps
Other Muscles: Chest, Shoulders
Equipment: Barbell
Mechanics Type: Compound
Level: Beginner
Sport: No
Force: Push
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9.0

Out of 10

Excellent

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JM Press
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JM Press
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JM Press Guide

Main Muscle: Triceps

  1. Start the exercise the same way you would a close grip bench press. You will lie on a flat bench while holding a barbell at arms length (fully extended) with the elbows in. However, instead of having the arms perpendicular to the torso, make sure the bar is set in a direct line above the upper chest. This will be your starting position.
  2. Now beginning from a fully extended position lower the bar down as if performing a lying triceps extension. Inhale as you perform this movement. When you reach the half way point, let the bar roll back about one inch by moving the upper arms towards your legs until they are perpendicular to the torso. Tip: Keep the bend at the elbows constant as you bring the upper arms forward.
  3. As you exhale, press the bar back up by using the triceps to perform a close grip bench press.
  4. Now go back to the starting position and start over.
  5. Repeat for the recommended amount of repetitions.

Variation: You could use dumbbells to perform this movement.



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of people found this tip helpful

Tip: JM Press

Exercise Rating
10/10

Mar 23, 2013 7:27 PM: I do these on the smith machine and set stop with bar about six inches above chest, and put the bar right above shoulders, I think this lowers stress on shoulders and elbows and still get for ROM, . also closed grip press your elbows flair out these you keep elbows tucked in.



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Review: JM Press

Exercise Rating
9/10

Jan 11, 2013 9:34 AM: Totally a Close Grip Bench Press. I refuse to call it a "JM!"



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Review: JM Press

Exercise Rating
10/10

Nov 25, 2012 9:15 AM: A more complete tricep exercise than the CG bench.



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Tip: JM Press

Exercise Rating
10/10

Jul 4, 2012 8:01 PM: Great workout for heavy lifting. Always do this first in my tricep workout to start out with the heaviest weight (as recommended).



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Review: JM Press

Exercise Rating
10/10

Jun 18, 2012 7:42 AM: NC.



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Review: JM Press

Exercise Rating
10/10

Jun 17, 2012 2:47 PM: duh.



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Review: JM Press

Exercise Rating
10/10

Jun 17, 2012 2:03 PM: GREAT



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Review: JM Press

Exercise Rating
8/10

Jun 14, 2012 10:28 PM: I'm not seeing the difference between this and a CloseGrip BenchPress...? Not even watching the video...?



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Review: JM Press

Exercise Rating
10/10

Mar 12, 2012 9:21 AM: NC



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Review: JM Press

Exercise Rating
10/10

Feb 24, 2012 6:26 PM: I just tried these and I also watched another video online. Both the video and my experience say that they seriously target the lower tries near the Elbow. It's good to have an exercise that hits a muscle that other exercises don't hit as hard. If you look at the blue tries in the diagram above you...+See More



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