How to do it
- Set up as for a close-grip bench with the bar over your lower chest.
- Lower the bar towards your chin by breaking at the elbow and letting the upper arm travel back slightly.
- Press back up in the same hybrid path.
Cues that matter
- It sits halfway between a close-grip press and a skull crusher.
- Start very light and learn the groove before adding load.
Common mistakes
- Treating it as a plain skull crusher with heavy weight.
- Letting the bar drift too far over the face.
Muscles worked
Primary
- Triceps
- Long head
- Medial head
Also works
- Chest
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts JM Press in a session, with 150 seconds between sets.
- Strength
- 4–6 reps
- Build muscle
- 6–10 reps
- Endurance
- 12–20 reps
Same muscle, different kit
Movements that train the same part of the triceps with different equipment — for a day the barbell is taken, or a gym that does not have one.