Muscle
Arms / Chest
DIRECT ARM ISOLATION TO BUILD BICEPS OR TRICEPS OUTPUT / PRIMARY CHEST DRIVER WITH STRONG PRESSING EMPHASIS
Arms Focus
JM Press
Coach Notes
Coach Take
Hybrid press-extension move built for serious triceps strength.
Make It Easier
Close-Grip Bench Press
Level It Up
Paused JM Press
Build Size
4 x 6-10, rest 90-150s
5 X 3 5 Rest 2
30-3:30
Attribute Breakdown
Equipment
Barbell
BARBELL LIFT: STABLE LOAD, BIG STRENGTH POTENTIAL
Movement
Push
PUSH ACTION: YOU DRIVE THE LOAD AWAY FROM YOUR BODY
Pattern
Horizontal
HORIZONTAL LINE OF FORCE, USUALLY PRESS OR ROW
Reps
6 12
MID-REP RANGE FOR SIZE, CONTROL, AND SOLID INTENSITY
Goal
Strength
PRIMARY GOAL IS RAW STRENGTH AND LOAD PROGRESSION
Ego
High
HIGH EGO: BIG NUMBERS, BIG RISKS, BIG CONFIDENCE
Related Exercises
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