Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lie on a bench and set up as if doing a close-grip bench press. Unrack the bar and bring it down, just above your chest. Then roll the bar and your arms back to where the bar hovers over your face, and you feel the tension in your triceps. Finish by quickly reverse the motion; pulling your elbows back in place near your sides and extending your arms until they reach full lockout. This is a combination move where you are combining a close-grip bench press and a triceps extension to build up the triceps using a heavier weight.
Start light and keep volume low. Do JM press no more than once per week. Progress gradually to avoid elbow and tendon strain. Focus on technique before adding weight.
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