JM press

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How to do it

JM Press. Hybrid bench press / skull crusher. Great tricep overload. Advanced technique.

Muscles worked

Mainly triceps. Train it inside a balanced routine to progress safely.

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.
• Using too much weight at the cost of technique and full range of motion.
• Doing reps too fast, without controlling the eccentric (lowering) phase.

Alternative exercises

• Bench dips
• Close-grip bench press
• Weighted parallel bar dips
• EZ bar skull crusher
• Triceps pushdown

Add it to your routine

FitnessAI can generate a personalized routine that includes JM press based on your level, goal and available days.

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).

Is JM press good for building muscle?

Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow triceps.

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