Jm Press

Setup

1. 01Lie on a flat bench, eyes under the bar.
2. 02Grip the bar just inside shoulder width.
3. 03Unrack and hold the bar over the upper chest.
4. 04Plant the feet and brace the core.

Execution

1. 01Lower the bar toward the chin and upper chest.
2. 02Let the elbows travel forward as the forearms fold.
3. 03Stop when the bar hovers a few inches above the neck.
4. 04Extend the elbows to press back to lockout.

Checkpoints

• -The bar path angles back over the face at lockout.
• -Elbows point forward and stay roughly over the bar.
• -The bar stops short of touching the chest or neck.
• -Forearms fold onto the biceps at the bottom.

Common mistakes

• -Turning it into a regular close-grip bench by touching the chest.
• -Flaring the elbows wide and losing triceps emphasis.
• -Bouncing out of the bottom position.
• -Loading too heavy before the groove is learned.