Arms / Advanced / Compound (multi-joint)

JM Press

A barbell hybrid of a close-grip bench press and skull crusher that builds triceps strength.

At a glance

Primary

Triceps

Secondary

Chest, Front delts

Equipment

Barbell, Bench

Movement pattern

Elbow extension, Horizontal push

Level

Advanced

Type

Arms, Compound (multi-joint)

Loads the elbow. Use a load you can control and skip it if it causes pain.

How to do it

1. Lie on a flat bench and hold a barbell over your chest with a shoulder-width or slightly narrower grip.
2. Lower the bar toward your upper chest/chin by bending the elbows, letting them travel forward slightly.
3. Pause briefly with the forearms roughly vertical.
4. Press the bar back up in a straight line by extending the elbows.

Tips

• Keep the elbows tucked, not flared.
• Use a moderate load and a spotter.

Common mistakes

• ✗ Going heavy on a movement with a lot of elbow stress.

  Why it hurts: The elbow is under heavy shear load and can flare up.

  ✓ Instead: Use moderate weights, 8–12 reps, and stop if the elbow aches.

Open in the appGet started