- 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.
- 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.
- As you exhale, press the bar back up by using the triceps to perform a close grip bench press.
- Now go back to the starting position and start over.
- Repeat for the recommended amount of repetitions.
Variation: You could use dumbbells to perform this movement.
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Review: JM Press
Mar 12, 2012 9:21 AM: NC
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Review: JM Press
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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Tip: JM Press
Feb 15, 2011 6:02 PM: The bar should stop 6inches off the chest. This keeps the stress on the tris w/o stressing the shoulders. The version shown in this video looks more like a Paul Dick's Press from the original Westside Barbell Bench video.
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Review: JM Press
Jan 17, 2011 4:22 PM: If done properly this will up your bench like mad, google it because bb.com slaughters it, but this is even better then close grip bench and will add mass and even more important major power
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Tip: JM Press
May 21, 2010 7:35 AM: I think it would be helpful if it said what JM stood for in the instructions, if it is named after Blakely for example.
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Review: JM Press
Nov 2, 2009 5:03 PM: I tried these for the first time the other day and holy crap what a difference compared to other tricep movements .