Exercise of the Week: JM Press

Every Wednesday, STACK features an Exercise of the Week to help you improve your overall sports performanceincluding strength, speed, conditioning and flexibility. This week we highlight the JM Press, an exercise that increases strength in the arms and upper body.

Who's Doing It

  • Paul Rabil

Muscular Benefits

  • Increases strength in the triceps with a controlled elbow bend [eccentric contraction] and press [concentric contraction]
  • Increases strength in the chest and shoulder muscles
  • Develops the biceps' ability to control the arm

Sports Performance Benefits

  • Improves arm strength for tougher tackles, stiff arms, punches or throws
  • Improves tricep strength needed to resist bending your arm, such as when blocking an opponent
  • Develops muscles that support the shoulder

JM Press Description

  • Lie on bench with close grip on bar
  • Remove barbell from rack so bar is directly over chest
  • Bend elbows and lower bar to slightly over nose
  • Rotate shoulders to shift bar over chest
  • Drive bar up until arms are straight
  • Repeat for specified reps

Sets/Reps: 2-4x3-8

Coaching Points

  • Get bar as low as possible toward bridge of nose
  • Keep elbows in; go through full range of motion
  • Don't touch bar to body during movement


Andy Haley Andy Haley - Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami University...
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