JM Press
The JM Press is an exercise that is designed to target the triceps muscles, while also engaging the chest and shoulders. It is performed by loading a barbell with an appropriate weight for your training level, lying on the bench with your feet flat on the ground, and taking a medium pronated grip. The exercise begins with the bar held above the clavicle with arms extended, then the bar is lowered by displacing the elbows forward. The bar should only move vertically and should be stopped short of the chest before returning to the starting position. This exercise is a great way to build strength in your triceps muscles, as well as the chest and shoulder muscles.
Type:
Strength
Muscles Used:
Triceps
Level:
Beginner
Equipment:
Barbell
Benefits Of This Exercise
- Strengthens the triceps muscles
- Engages the chest and shoulder muscles
- Develops strength in the arms and shoulders
- Improves overall muscular balance and stability
- Increases muscular endurance
- Improves posture and body mechanics
- Enhances coordination and control of the muscles
- Helps to reduce pain in the shoulder area
- Increases flexibility and range of motion
Step by Step Instructions For JM Press
- Begin by loading the bar to a weight that is appropriate for your training.
- Find a bench and lay down on it, ensuring that your feet are flat on the ground. Drive through with your hips to create a stable base. Arch your back and retract your shoulder blades.
- Take a medium pronated grip on the bar, making sure your hands cover the rings. Remove the bar from the rack and hold it above your clavicle with your arms fully extended. This will be your starting position.
- To perform the exercise, start by displacing your elbows forward and lowering the bar. The movement should be vertical, resembling a combination of a bench press and a skull-crusher.
- Lower the weight until it is just above your chest, but do not allow it to touch. Maintain control and stability throughout the movement.
- Finally, return the bar to the starting position by pushing it back up. Keep your form and control intact as you complete the repetition.
Warm Up Tips
- Start with a proper warm-up to prepare your muscles for the exercise.
- Perform some light cardio exercises like jogging or jumping jacks to increase blood flow and raise your body temperature.
- Do some dynamic stretches to loosen up your muscles, focusing on the triceps, chest, and shoulders.
- Perform a few sets of push-ups to activate your chest and triceps muscles.
- Gradually increase the weight on the barbell, starting with a lighter weight and gradually adding more as you warm up.
- Before starting the JM Press, practice the movement pattern with an empty barbell to ensure proper form and technique.
- Perform a few sets of the JM Press with lighter weights before moving on to your working sets.
- Take short breaks between sets to rest and recover, but keep your body warm by moving or doing light exercises.
- Listen to your body and stop if you feel any pain or discomfort. It's important to prioritize safety and proper form.
- After completing your JM Press workout, cool down with some static stretches to help prevent muscle soreness and promote recovery.
JM Press Safety Tips
- Always start with an appropriate weight for your training level.
- Ensure that your feet are flat on the ground and drive through with your hips to maintain stability on the bench.
- Maintain proper form by keeping your back arched and shoulder blades retracted throughout the exercise.
- Take a medium pronated grip, covering the rings on the bar, to ensure a secure grip.
- Before starting the exercise, make sure to remove the bar from the rack and hold it above your clavicle with your arms extended.
- Lower the bar by displacing your elbows forward, making sure that the bar moves vertically and resembles a hybrid bench press and skull-crusher.
- Be careful not to let the bar touch your chest during the lowering phase, as this can put unnecessary strain on your shoulders.
- Control the weight throughout the exercise and avoid using momentum to lift or lower the bar.
- Listen to your body and stop the exercise if you experience any pain or discomfort.
- Always consult with a professional trainer or coach to ensure proper technique and form.
Incorporating Into Other Workouts
The JM Press can be incorporated into workouts in a variety of ways to target the triceps muscles and enhance overall upper body strength. Here are a few examples:
1. Triceps-focused workout: Perform the JM Press as the main exercise in a triceps-focused workout. Start with a warm-up set and then complete 3-4 working sets of 8-12 reps. Pair the JM Press with other triceps exercises such as triceps dips or triceps pushdowns to create a comprehensive triceps workout.
2. Upper body strength training: Include the JM Press as part of an upper body strength training routine. Begin with compound exercises like bench press or overhead press to target multiple muscle groups, then incorporate the JM Press as an accessory exercise. Perform 3-4 sets of 8-10 reps, focusing on maintaining proper form and control throughout the movement.
3. Superset with chest exercises: Combine the JM Press with chest exercises to create a superset that targets both the triceps and chest muscles. For example, alternate between sets of JM Press and bench press or dumbbell chest press. This superset will not only help build strength in the triceps but also provide an additional challenge to the chest muscles.
4. Full-body circuit: Incorporate the JM Press into a full-body circuit workout. Include exercises for different muscle groups such as squats, rows, and shoulder presses, and intersperse sets of JM Press between these exercises. This will provide a well-rounded workout