# JM Press

URL: https://heatsy.app/ex/barbell-jm-press

Also known as: Barbell JM Press, JM Bench Press

Body region: Arms, Chest

## Muscles

- Main: Triceps
- Helps: Deltoid, Pectoralis Major, Anconeus
- Holds: Serratus Anterior, Flexor Carpi Radialis

## Equipment

- Barbell
- Flat Bench

## Technique

1. Lie on a flat bench and hold the bar with a shoulder-width grip over your shoulders.
2. Bend your elbows and let the bar travel down and slightly toward your face, elbows pointing toward your feet.
3. Stop when the bar is a few centimetres above your chin or upper chest and your forearms are close to vertical.
4. Press the bar back up and slightly back over your shoulders by straightening your arms.

### Cues

- Keep the elbows tucked and pointing forward, not out.
- Let the bar move on a slight diagonal, halfway between a skull crusher and a close-grip press.
- Use a rack with safety pins or a spotter.

### Common mistakes

- Flaring the elbows so it turns into a bench press.
- Lowering the bar too fast toward the face.
- Starting with a heavy load before the path feels natural.

## Variations

- [EZ-Bar JM Press](https://heatsy.app/ex/ez-bar-jm-press)

## Alternatives

- [Close-Grip Bench Press](https://heatsy.app/ex/close-grip-bench-press)
- [Barbell Skull Crusher](https://heatsy.app/ex/barbell-skull-crusher)