JM Press
Muscles worked: Triceps (assisted by chest).
How to do it
- Start the exercise the same way you would a close grip bench press.
- Now beginning from a fully extended position lower the bar down as if performing a lying triceps extension.
- 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.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Half skullcrusher, half close-grip bench
- Bar to the chin line, elbows forward
Logging it
IronPack suggests working in the 6 to 10 rep range, progressing in 2.5 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Dips - chest, triceps
- Triceps Pushdown - triceps
- Overhead Triceps Extension - triceps
- Skullcrusher - triceps
Track the jm press properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
Get IronPack free on the App StoreFree download, iPhone. Currently on the New Zealand App Store, wider rollout to follow.
Photos and steps: free-exercise-db (public domain). Cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-07-17.