1. Begin by loading an appropriate weight onto an EZ curl barbell and position the bar on the rack at a flat bench press station.
2. Lie flat on the bench with your eyes directly under the bar. Plant your feet firmly on the ground.
3. Grasp the barbell with an overhand grip, hands slightly narrower than shoulder-width apart, using the angled grips of the EZ bar to reduce wrist strain.
4. Unrack the bar with the help of a spotter if necessary, and hold it straight over your chest with arms locked.
5. Lower the bar slowly towards the lower end of your chest while keeping your elbows close to the body to emphasize triceps engagement.
6. Lower the bar in a controlled manner until it reaches just above your chest, ensuring the elbows are bent and tucked towards your sides.
7. Pause briefly at the bottom, then press the bar back up to the starting position, fully extending your arms and squeezing your triceps at the top of the movement.
8. Repeat for the desired number of repetitions before safely reracking the barbell.
Ensure to perform the exercise with proper form and a weight that is manageable to prevent injury. The JM press is a hybrid between a close-grip bench press and a triceps extension, specifically targeting the triceps. It is recommended to have experience with both of these movements before attempting the JM press.
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