At a glance
- Main muscle
- Triceps
- Also works
- Chest
- Equipment
- Barbell
- Rep range in Mitta
- 8 to 12 reps
- Skill level
- Advanced
- How tiring
- Medium
- Weight step in Mitta
- 2.5 kg
How to do it
- Lower the bar toward your chin/throat.
- Elbows forward.
- Start light.
Pick a weight you can lift for 8 to 12 reps with good form, and stop each set with a few reps left in the tank.
Why rating B
Hybrid with a good triceps stretch, but hard to learn and tough on the elbows.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Close-Grip Bench Press · Barbell · rating A
- Skull Crusher · Barbell · rating A
- Machine Dip · Machine · rating B
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the JM press.
Let Mitta set the weight.
Mitta plans the JM press with a weight and rep target for every set, worked out from your last sessions.
Questions about the
JM press
What muscles does the JM press work?
The JM press mainly trains your triceps. Your chest help.
How many reps of the JM press should I do?
Mitta plans the JM press at 8 to 12 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the JM press?
Good alternatives that train the same muscle are the close-grip bench press, skull crusher and machine dip.
Is the JM press good for beginners?
It is hard to learn. Build up with an easier alternative first, then add it once you have a solid base.
Why does the JM press have rating B?
Hybrid with a good triceps stretch, but hard to learn and tough on the elbows.