JM Press
The JM press is a hybrid of the close-grip bench and the skull crusher: the bar comes down toward your chin, elbows move forward, and the triceps handle heavy weight.
Setup
Lie on a bench and grip the bar slightly narrower than your shoulders. Start as a close-grip bench, then let your elbows travel forward as you lower so the bar comes toward your upper chest and chin. Extend your elbows from the bottom.
Execution
- Lie on a bench and hold the bar with a close grip over your upper chest — starting position.
- Inhale, bend your elbows and lower the bar toward your chin, elbows pointing forward.
- Exhale and extend your arms to bring the bar back up.
Common mistakes
- Starting heavy — the movement is unusual, learn it with an empty bar.
- The bar drifting toward your face without control — go slow, with a spotter or safeties.
- Elbows flaring — they point forward, toward your feet.
- Turning it into a plain close-grip bench — the elbows should move forward, not down.
Alternatives
Equipment taken or the movement doesn't suit you — try Close-Grip Dumbbell Press, Smith Machine Close-Grip Bench Press, Close-Grip Bench Press. All 8 substitutes and what changes →
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More for this muscle group: Triceps
Position photos from the open free-exercise-db.