Exercise Profile
JM Press Overview
The JM Press or Barbell JM Press is ideal for those looking to build their arm strength. It targets the triceps intensely while also engaging the shoulders and chest to some extent.
For beginners, the JM Press is an excellent introduction to developing significant triceps strength and mass. Advanced lifters can increase the load or use resistance bands to further isolate and challenge the triceps.
The JM Press can be incorporated into your workout routine to enhance pressing strength. It works well as a triceps-specific exercise or as part of your full-body workout routine.
JM Press Instructions
Step 1: Rack a barbell, then lie faceup on a bench with your neck under the bar. Plant your feet on the floor. Then, grab the barbell with your wrists directly above your shoulders.
Step 2: Keep your head, upper back, and glutes flat against the bench. Brace your arms and engage your core. Maintain a natural arch on your back.
Step 3: Unrack the bar and extend your arms up. Slowly tuck your elbows to your sides and lower the bar toward your neck.
Step 4: Pause briefly and contract your triceps. Then, drive your feet through the floor and press yourself onto the bench as you extend your arms to lift the bar.
JM Press Tips
- Keep your elbows tucked and aim for controlled movement. This will minimize strain on your shoulders and maximize triceps engagement.
- Start with a manageable weight to prevent elbow strain and focus on mastering the movement first before increasing the load.
- Inhale as you lower the bar during the JM press. Exhale when you press it back up.
- Focus on quality repetitions rather than quantity to optimize muscle engagement.
JM Press Common Mistakes
- Flaring Elbows: Letting your elbows flare out may put unnecessary strain on your elbows and wrists and reduce triceps activation.
- Too Heavy: Lifting too much weight can lead to poor form, which increases the risk of injury and takes the focus off your triceps.
- Arching The Back: Arching your back may lead to lower back strain and reduce stability during the lift.
Frequently Asked Questions
How effective is the JM press?
The JM Press is an excellent way to target triceps strength.
Is the JM Press safe for elbows?
If done with proper form, moderate weight, and controlled movement, it’s generally safe. However, using too much weight or improper form can put stress on the elbows.
Can beginners do the JM Press?
Yes! Beginners can start with light weights so they can focus on form. It’s an excellent exercise for building triceps strength as long as proper technique is followed.
Can I use dumbbells instead of a barbell?
Yes, using dumbbells can offer a more joint-friendly alternative and provide a better range of motion, making it a great variation if barbells feel uncomfortable.
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