JM Press
A hybrid of a close-grip bench press and skull crusher where the bar is lowered toward the upper chest/chin with elbows forward, heavily loading the triceps.
Primary muscles
- Triceps
Secondary muscles
- Chest (Pectoralis Major)
- Front Delts
- Sets
- 3–4
- Reps
- 6–10
- Rest
- 90–120s
How to perform
Main muscles working (thicker lines)
Starting position
Lie on a flat bench with a barbell held over the shoulders using a shoulder-width or slightly narrower grip.
Let the bar drift slightly toward the face as the elbows bend and travel forward.
Lower the bar toward the upper chest or chin until the forearms touch the upper arms or you reach a comfortable depth.
Keep the elbows pointing toward the feet rather than flaring.
Press the bar back up along the same path to lockout.
Breathing: Inhale as you lower, exhale as you press.
Coaching tips
Half press, half skull crusher
Elbows forward
Controlled depth
Common mistakes
Letting it become a regular close-grip bench
Flaring elbows
Going too heavy too soon
Safety notes
Use safety arms and learn the groove with light weight; the bar path is close to the face.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.