Arms
The main muscle group listed for this exercise.
Exercise guide
JM Press
JM Press is a beginner-friendly arm exercise performed with a barbell. It also involves the chest and shoulders.
Barbell
The equipment listed for this variation.
Beginner
The recorded setup and movement complexity.
Arms
JM Press also involves chest, shoulders.
Strength
Movement pattern: horizontal push. This is a compound exercise.
Beginner
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do JM Press
- 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.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutRelated exercises
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Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
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Bench Dips is a beginner-friendly arm exercise using body weight. It also involves the chest and shoulders.
View exerciseDips - Triceps Version
Dips - Triceps Version is a beginner-friendly arm exercise using body weight. It also involves the chest and shoulders.
View exerciseBarbell Bench Press - Medium Grip
Barbell Bench Press - Medium Grip is a beginner-friendly chest exercise performed with a barbell. It also involves the shoulders and arms.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about JM Press.
What muscles does JM Press work?
JM Press primarily trains the arms and also involves the chest and shoulders.
Is JM Press beginner-friendly?
Yes. It is listed as beginner-friendly.
What equipment do I need for JM Press?
This variation uses a barbell.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.