ProgreviaJM press: proper form, muscles worked and common mistakes
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How to do it
A hybrid of close-grip and skull-crusher: lower the bar toward the upper chest/neck letting the elbows travel forward a little, then press. It loads the triceps more than a normal press; control the descent.
Muscles worked
Main muscle: triceps. Also worked: chest. When it plans weekly volume, the generator counts each set of this exercise as one full set for triceps and half a set for each secondary muscle (what is known as fractional counting).
JM press vs close-grip bench: the elbows travel forward, the chest steps back
In the close-grip bench press the bar comes down toward your lower chest, and your pecs and shoulders help drive it up. In the JM press the bar comes down toward your chin or the base of your neck, your elbows travel forward and bend more, and the movement comes almost entirely from elbow extension. That cuts down the chest's help and puts more direct work on the triceps, over a shorter range. It is why you use less weight than on the close-grip bench, and that does not mean you are doing worse: the leverage is different and the technique less forgiving.
Pick it if you already handle the close-grip bench well and want heavy, more specific triceps work, or if you want variety to break through a bench press plateau. It takes experience: start light and with a spotter, because the bar travels toward your neck and a missed rep leaves less margin. Compared with bench dips, it lets you load quite a bit more with a path guided by your own arms. If your elbows or wrists feel tender, lower the weight or switch to a dumbbell or cable version.
A detail specific to this exercise: grip the bar at shoulder width or slightly narrower, lower it with your elbows a little forward and press up in a small arc without flaring them. Control the descent for two or three seconds and work in 6 to 10 reps.
Technical sheet
- Movement pattern
- Horizontal push
- Minimum level
- Advanced
- Technical demand
- Advanced
- Fatigue it generates
- High (1.3 out of 2.2)
- Risk if technique breaks down
- High
These are the values the generator uses to decide where the exercise goes within the session.
Recommended sets and reps
As a compound lift, it fits in 3–5 sets of 5–12 reps leaving 1–3 reps in reserve (RIR). Prioritize it at the start of the session, when you're fresh.
Common mistakes to avoid
- Flaring the elbows out, shifting tension away from the triceps to the chest and shoulders.
- Gripping the bar with each hand at a different distance from the center: one side works harder without you noticing.
- Adding weight before you own the movement: the risk here rises when technique breaks down, so only go heavier once every rep looks the same.
What the research says
This is a multi-joint lift, and with these the rep range matters less than it seems: Schoenfeld and colleagues (2021) concluded that muscle growth is similar with heavy or moderate loads as long as sets end close to failure, while maximal strength improves more with heavy loads.
On how hard to push: the meta-analysis by Refalo and colleagues (2023) found no clear advantage in going to failure over stopping just short of it. That is why the generator programs it with reps in reserve (RIR) instead of asking for failure on every set.
- Schoenfeld BJ, Grgic J, Van Every DW, Plotkin DL. Loading recommendations for muscle strength, hypertrophy, and local endurance: a re-examination of the repetition continuum. Sports. 2021;9(2):32.
- Refalo MC, Helms ER, Trexler ET, Hamilton DL, Fyfe JJ. Influence of resistance training proximity-to-failure on skeletal muscle hypertrophy: a systematic review with meta-analysis. Sports Medicine. 2023;53(3):649-665.
How JM press compares with other triceps exercises
Of the 11 triceps exercises in the catalogue, ranked from least to most fatiguing by the values the generator uses, JM press is number 9.
With that fatigue it is best placed early in the session, while you are fresh, without stacking equally demanding exercises for the same group after it.
With different equipment, the same movement pattern offers 2 alternatives, such as Diamond push-up and Weighted parallel bar dips.
| Exercise | Equipment | Fatigue | Technique |
|---|---|---|---|
| Diamond push-up | bodyweight | Moderate (0.8 out of 2.2) | Basic |
| JM press | barbell | High (1.3 out of 2.2) | Advanced |
| Close-grip bench press | barbell | High (1.5 out of 2.2) | Needs coaching |
| Weighted parallel bar dips | bodyweight | High (1.6 out of 2.2) | Advanced |
Related guide
Best biceps and triceps exercises for bigger arms
Alternative exercises
More horizontal push exercises
- Barbell bench press
- Dumbbell bench press
- Incline dumbbell bench press
- Decline bench press
- Incline bench press
Add it to your routine
Progrevia can generate a personalized routine that includes JM press based on your level, goal and available days.
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Generate a full routine with the emphasis on triceps and JM press among your preferred exercises. Free, no sign-up.
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Frequently asked questions
What muscles does JM press work?
JM press mainly works the triceps muscle group, plus synergist and stabilizer muscles depending on the variation.
How many sets of JM press should I do?
Between 3 and 5 sets per session, adjusting the total weekly volume for triceps to your level (about 10–20 sets per muscle per week).
What is the difference between the JM press and the skull crusher?
The JM press is done on a bench with the bar above your chest and allows more weight, because your shoulders and a bit of chest chip in. In the skull crusher the bar heads toward your forehead and the movement is almost purely at the elbows. The JM press puts the bar lower, toward the chin or neck, so it sits between the two.
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