JM Press
A beginner compound movement that trains the triceps with a barbell.
Force Type
Push
compound
Difficulty
Beginner
compound
Variations
4
equipment swaps
Muscles
3
primary + secondary
The verdict
JM Press has 5-step instructions, more thoroughly documented than most of the 71 triceps exercises PlainExercise catalogues.
Ranked against the 71 triceps exercises PlainExercise currently catalogues, not the full exercise-science literature.
Catalog lens
Two ways this record sits in the source corpus
These are placement measures for the documented record, not a score for exercise quality, safety, or suitability.
Instruction steps
#256 of 868
5 numbered source steps; the longest instruction list ranks #1.
Instruction text
#148 of 868
A separate character-length placement prevents step count from standing in for explanatory detail.
JM Press is a beginner compound movement that trains the Triceps along with chest and shoulders. It requires a barbell. There are 4 known variations and 8 peer exercises that target the same primary muscle.
- 4 equipment variations documented
- 1 of 9 exercises targeting the Triceps
- Level: beginner
PlainExercise cross-links 4 variations and 8 peer exercises sharing the same primary muscle.
What the JM Press Data Reveals · DEEP · PUSH/COMPOUND
JM Press opens on force profile: a PUSH compound pattern for triceps on a barbell, force direction is the first filter on this floor-level record.
Among 873 exercises, 5 steps sit in the upper third (≥ 5). Longer step lists usually mean finer setup cues, not a harder movement by themselves.
JM Press is classified as a beginner-level compound movement with a push force profile, primarily training the Triceps with secondary engagement of the chest, shoulders. The canonical form requires a barbell in the strength category. Within the triceps cohort, 9 catalogued movements share the primary target; 4 equipment variations are mapped for JM Press.
Context matters: taxonomy (level, mechanic, force, musculature, equipment) does not account for individual biomechanics, joint history, or recovery. Common-mistake framing below is derived from classification fields, not case-specific coaching. Not medical or personal-training advice. Consult a physician or certified trainer before starting, especially with injuries, cardiovascular conditions, recent surgery, or pregnancy.
Exercise profile
| Attribute | Value |
|---|---|
| Difficulty | beginner |
| Mechanic | compound |
| Force | push |
| Equipment | barbell |
| Category | strength |
| Primary muscle | Triceps |
| Secondary muscles | 2 |
| Variations available | 4 |
Source: Free Exercise DB (CC0); profile derived per exercise record.
JM Press catalog footprint
Among 71 exercises whose primary muscle is triceps, JM Press ranks #1 by catalogued variation count (4 listed heres). The upstream file attaches 2 images to this slug. See the step-count ranking for triceps for peer documentation depth.
Muscles worked
According to the Free Exercise DB classification, JM Press trains the triceps as the prime mover, with 2 muscles assisting. The source classifies muscles as primary or secondary, it does not measure activation, so we show involvement, not percentages.
Source: Free Exercise DB primary/secondary muscle classification. Involvement, not measured activation, actual recruitment varies by load and form.
Intensity context
For reference, here is where common activities sit on the MET intensity scale. JM Press does not have a measured MET in the source data, its intensity depends on the load and effort you use. Estimate calories for any activity with the calorie calculator.
MET values from the Compendium of Physical Activities (Ainsworth et al., 2011). A general reference scale, not a rating of this specific movement.
How to do it
- Start the exercise the same way you would a close grip bench press. You will lie on a flat bench while holding a barbell at arms length (fully extended) with the elbows in. However, instead of having the arms perpendicular to the torso, make sure the bar is set in a direct line above the upper chest. This will be your starting position.
- Now beginning from a fully extended position lower the bar down as if performing a lying triceps extension. Inhale as you perform this movement. When you reach the half way point, let the bar roll back about one inch by moving the upper arms towards your legs until they are perpendicular to the torso. Tip: Keep the bend at the elbows constant as you bring the upper arms forward.
- As you exhale, press the bar back up by using the triceps to perform a close grip bench press.
- Now go back to the starting position and start over.
- Repeat for the recommended amount of repetitions.
JM Press Documentation Depth
JM Press carries 5-step instructions (930 characters of Free Exercise DB text) - enough upstream detail to compare documentation depth inside the triceps cohort, not just the taxonomy badges above. Across 71 catalogued triceps movements, the average instruction record is 744 characters and 4.7 steps; 58 of those (81.7%) clear the same ≥500-character rich bar used here. This page ranks #15 of 71 by instruction-character length (1.25× the cohort average).
The assistant set lists 2 secondary muscles (chest, shoulders). That multi-muscle footprint is part of why a long instruction record matters: sparse Free-Exercise-DB stubs often stop at a one-line cue and never name the assistants, so their pages stay short by construction.
Among the 170 exercises that also use a barbell, average instruction length is 896 characters; 57 of those peers are longer than this record. Equipment-matched peers are the honest comparison when you are choosing a substitute implement for the same pattern.
Other well-documented triceps movements (same ≥500-character bar):
- Tate Press (5 steps, 1,214 chars)
- Lying Close-Grip Barbell Triceps Extension Behind The Head (5 steps, 1,163 chars)
- Pin Presses (6 steps, 1,139 chars)
- Weighted Bench Dip (5 steps, 1,139 chars)
- Dumbbell One-Arm Triceps Extension (6 steps, 1,118 chars)
Common mistakes
- Rushing through reps before the pattern is grooved - at this stage, a slow, controlled tempo (2-3s down, 1-2s up) on JM Press teaches the nervous system the movement far faster than speed does.
- Cutting the range of motion short - moving the triceps through its full safe range on JM Press is what most reliably separates effective reps from wasted ones.
- Treating a compound lift like an isolation movement - JM Press recruits multiple joints; bracing the core and engaging stabilizers matters as much as the prime movers.
- Flaring elbows excessively on push movements, tucked elbows protect the shoulder joint and transfer more force into the target muscles.
- Breathing out of sync with the lift on JM Press - brace and inhale during the lowering phase, exhale on the exertion, especially important with a barbell where control matters most.
Who this is for
- People new to resistance training who want to build a foundation in the movement pattern
- People who want to train the Triceps and secondarily chest, shoulders
- People who have access to a barbell
Who this is NOT for
- Anyone with acute pain in the joints or muscles involved, pain is a stop signal, not a soreness signal
- People with unresolved injuries in the loaded joints, seek clearance from a physical therapist first
- Anyone with a recent surgery, cardiovascular limitation, or pregnancy complication without physician clearance
Progression path
Once JM Press feels comfortable with your current load, progress by (a) adding reps until you can complete 12+ per set, (b) increasing resistance by 2.5-5%, (c) moving to harder variations such as single-limb or longer lever versions, and eventually (d) stepping up to intermediate-level movements that train the same muscle.
See the Progression guide for a full framework on when to advance, and the Compound vs Isolation guide to decide when to prioritize this movement in your program.
Safety notes · BARBELL · PUSH/COMPOUND · FLOOR
- On PUSH/COMPOUND triceps work, warm up 5–10 minutes before loading JM Press; keep first sets light until the path feels automatic.
- Sharp or joint pain is a stop signal. Muscle soreness during sets is normal; pain is not.
- Beginners on BARBELL gear: cut volume before cutting form, drop a set rather than rush reps.
- General information only. Consult a physician or certified trainer before starting any new exercise program.
Variations
Alternate versions of this movement with different equipment.
Nationwide exercises with similar documentation depth
Two Free Exercise DB peer sets for JM Press, drawn across all muscles (not the triceps-only related list below). Each metric produces a different neighborhood.
Similar instruction step count
Nearest catalog records by numbered steps (5 here).
Similar instruction text length
Nearest catalog records by upstream instruction characters (930 here).
Related exercises
Other exercises that target the Triceps.
See all Triceps exercises.
Using the jm press
A beginner compound movement for the triceps - here's how to put it to work.
- Train the triceps 2–3 times a week with 48+ hours between hard sets; pair this with other triceps movements for balanced development. All triceps exercises
- No barbell? 4 documented variations swap the implement without changing the movement pattern. See variations
- As a compound lift, this trains several muscles at once, anchor your session around it before isolation work. Compound vs isolation
Form before load. If a movement causes sharp or joint pain, stop and substitute a safer alternative, this is general information, not medical or training advice.