{"id":19894,"date":"2026-05-11T20:03:49","date_gmt":"2026-05-11T20:03:49","guid":{"rendered":"https:\/\/worldbodybuildingnews.com\/?p=19894"},"modified":"2026-05-11T20:03:49","modified_gmt":"2026-05-11T20:03:49","slug":"the-jm-press-checklist-build-bigger-stronger-triceps-the-correct-way","status":"publish","type":"post","link":"https:\/\/worldbodybuildingnews.com\/?p=19894","title":{"rendered":"The JM Press Checklist: Build Bigger &#038; Stronger Triceps the Correct Way"},"content":{"rendered":"<p><\/p>\n<div>\n<p>If you\u2019re looking to <a href=\"https:\/\/www.muscleandfitness.com\/workouts\/arm-exercises\/the-10-most-effective-triceps-exercises-for-size-and-strength\/\" target=\"_blank\" rel=\"noopener\">improve your triceps size and strength<\/a>, look no further than the JM press. It enhances triceps lockout strength like few other exercises, making it a favorite among serious lifters seeking horseshoe triceps or a better bench press.<\/p>\n<p>But there\u2019s a catch: The JM press is <a href=\"https:\/\/www.muscleandfitness.com\/workouts\/workout-tips\/10-toughest-exercises-master\/\" target=\"_blank\" rel=\"noopener\">often performed poorly because of its technical demands.<\/a> It\u2019s not a traditional triceps extension or press. It\u2019s a hybrid. Small details like elbow position, bar path, and touch point make a huge difference. Miss them, and your elbows will let you know.<\/p>\n<p>This checklist breaks down those technical steps so you get the most out of this lift. Learning each step may feel slow, but with repetition, it becomes automatic. When it does, the JM press becomes an excellent tool for building triceps size and improving your bench press.<\/p>\n<p><div class=\"youtube-embed\" data-video_id=\"hOCW9cE-GJg\"><iframe loading=\"lazy\" title=\"The Official JM Press Tutorial\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/hOCW9cE-GJg?feature=oembed&#038;enablejsapi=1\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/p>\n<h2>The Ultimate JM Press Checklist<\/h2>\n<p>Locking in your set-up and knowing where your body is in space will give you more confidence to build the triceps of your dreams.<\/p>\n<h3>Step 1: Body Position on the Bench<\/h3>\n<p>The JM press targets the triceps, but like any bench-press-type movement, it starts with your body position on the bench. A stable position keeps your elbows and bar path predictable from rep to rep.<\/p>\n<ol>\n<li>Lie back so your eyes are under or slightly behind the bar<\/li>\n<li>Keep your head, upper back, and glutes in contact with the bench<\/li>\n<li>Set your upper back as your main point of contact<\/li>\n<li>Maintain a slight natural arch without flaring your ribs<\/li>\n<\/ol>\n<p><strong>Internal cue:<\/strong> Feel your upper back heavy on the bench. External cue: Eyes under the bar.<\/p>\n<p><strong>Coach\u2019s Tip:<\/strong> If you\u2019re shifting or adjusting after setting your scapular base, stop and lock it in.<\/p>\n<h3>Step 2: Foot Position and Leg Drive Setup<\/h3>\n<p>The JM press doesn\u2019t require aggressive leg drive, but your lower body still needs stability. Improper foot placement affects the upper body, making it harder to control the bar path. Think of your legs as anchors because they keep everything above them steady.<\/p>\n<ol>\n<li>Plant your feet firmly on the floor<\/li>\n<li>Place feet where you can maintain consistent downward pressure without hip movement.<\/li>\n<li>Keep your knees slightly out for better stability<\/li>\n<li>Apply tension to the floor while still keeping your hips on the bench<\/li>\n<\/ol>\n<p><strong>Internal cue:<\/strong> Feet planted, knees out. External cue: Drive the floor away.<\/p>\n<p><strong>Coach\u2019s Tip:<\/strong> If you feel your feet or hips shift at any time, you\u2019re probably using too much leg drive.<\/p>\n<h3>Step 3: Grip Width and Hand Position<\/h3>\n<p>The grip width is vital for elbow tracking, bar path, and the amount of tension created. Too wide, and it turns into a bench press, or too narrow, and your wrists and elbows will tell you about it. Your ideal grip width allows for better control and, hopefully, bigger triceps.<\/p>\n<ol>\n<li>Take a grip slightly narrower than your regular bench press<\/li>\n<li>Keep your hands even\u2014use the knurling as a guide<\/li>\n<li>Place the bar low in your palm, not in your fingers<\/li>\n<li>Start with your wrists stacked over your elbows, but allow slight deviation as the bar tracks toward the face<\/li>\n<\/ol>\n<p><strong>Internal cue:<\/strong> Crush the bar in your hands. External cue: Bend the bar.<\/p>\n<p><strong>Coach\u2019s Tip:<\/strong> If your wrists hyperextend or you lack control, rerack and reset your hand position.<\/p>\n<h3>Step 4: Upper-Body Tension<\/h3>\n<p>The JM press doesn\u2019t require an aggressive powerlifting retraction, but it still demands a stable upper body. Think of this as controlled stability: you want enough tension to guide the bar without restricting movement.<\/p>\n<ol>\n<li>Set your shoulder blades lightly down and back<\/li>\n<li>Keep your ribs in line with your hips<\/li>\n<li>Engage your lats slightly to create a stable self<\/li>\n<\/ol>\n<p><strong>Internal cue:<\/strong> Tension in your lats and core External cue: Squeeze the oranges in your armpits<\/p>\n<p><strong>Coach\u2019s Tip:<\/strong> If you feel you haven\u2019t gained control of the bar, your upper body isn\u2019t set. Reset your tension before continuing.<\/p>\n<h3>Step 5: Breath and Brace<\/h3>\n<p>A solid breath and brace keep your core braced and your elbows on a better lifting path. The breath and brace keep your upper body stable so the prime movers can do their job.<\/p>\n<ol>\n<li>Take a deep 360\u00b0 breath<\/li>\n<li>Feel the air in your belly, sides, and lower back<\/li>\n<li>Brace your core as if you\u2019re preparing to take a punch<\/li>\n<\/ol>\n<p><strong>Internal cue:<\/strong> Breath in before movement. External cue: Lock it in.<\/p>\n<p><strong>Coach\u2019s Tip:<\/strong> After finishing the rep, reset your breath and brace.<\/p>\n<p><div class=\"youtube-embed\" data-video_id=\"1mkWxtHnbbI\"><iframe loading=\"lazy\" title=\"Why Does the JM Press Hurt My Elbows?? \ud83d\udcaa #shorts\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/1mkWxtHnbbI?feature=oembed&#038;enablejsapi=1\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/p>\n<h3>Step 6: Elbow Position<\/h3>\n<p>The correct elbow position is the make-or-break step. This position creates the distinctive hybrid movement pattern that makes the JM press so effective\u2014part press, part extension. Get this right, and your triceps will thank you.<\/p>\n<ol>\n<li>Set your elbows slightly forward of the bar, not flared wide and not tucked tight<\/li>\n<li>Limit their side-to-side movement throughout the rep as your elbows travel slightly forward.<\/li>\n<\/ol>\n<p><strong>Internal cue:<\/strong> Hinge at the elbows External cue: Point your elbows toward your feet.<\/p>\n<p><strong>Coach\u2019s Tip:<\/strong> Notice excessive elbow movement, too much weight, or a loose setup? Reset and take control before you continue.<\/p>\n<h3>Step 7: Bar Path and Touch Point<\/h3>\n<p>The JM press is all about the bar path. Lower it like a bench press, and you lose emphasis on the triceps. Lower it like a skull crusher, and the elbows say no. The middle ground is a controlled, diagonal path. This shorter, angled range of motion enhances the JM press\u2019s effectiveness.<\/p>\n<ol>\n<li>Lower toward the base of the throat\/upper chest junction<\/li>\n<li>Let the bar drift toward your face, then \u2018hinge\u2019 at the elbows into a shortened range before extending back out.<\/li>\n<li>Touch somewhere between your upper chest and chin\/throat area<\/li>\n<\/ol>\n<p><strong>Internal cue:<\/strong> Feel the tension in your triceps External cue: Bring the bar toward your face.<\/p>\n<p><strong>Coach\u2019s Tip:<\/strong> If the bar is landing low on your chest or near your forehead, your bar path is off. Reset and focus on a tighter, more direct path.<\/p>\n<h3>Step 8: The Green Light Checklist<\/h3>\n<p>Before lifting, take a quick second and run through this checklist.<\/p>\n<ol>\n<li>Feet planted<\/li>\n<li>No excessive leg drive<\/li>\n<li>Grip tight and even<\/li>\n<li>Wrists stacked over elbows<\/li>\n<li>Elbows slightly forward and fixed<\/li>\n<li>Lats &amp; shoulder blades lightly engaged<\/li>\n<li>Brace locked, ribs controlled<\/li>\n<\/ol>\n<p>If everything feels tight and controlled, you\u2019re ready to go.<\/p>\n<figure class=\"wp-caption \">\n<div style=\"padding-bottom:55.36519386835%;\" class=\"ratio-based-placeholder\"><\/div><figcaption class=\"wp-caption-text\"><span class=\"credit\">LIGHTFIELD STUDIOS\/Adobe Stock<\/span><\/figcaption><\/figure>\n<h2>Common JM Press Mistakes That Hurt Your Progress (Fixes)<\/h2>\n<p>As the JM press is a hybrid exercise. mistakes happen. Clean them up, and you\u2019ll feel it exactly where you should\u2014your triceps.<\/p>\n<h3>Turning It Into a Skull crusher<\/h3>\n<p style=\"padding-left: 40px;\">The elbows drift back, and the bar travels over your face like a traditional extension.<\/p>\n<p style=\"padding-left: 40px;\"><strong>The Fix:<\/strong> Bring your elbows slightly forward and keep them still. Think \u201chinge at the elbows and guide the bar along a diagonal path toward your upper chest.<\/p>\n<h3>Turning It Into a Close-Grip Bench Press<\/h3>\n<p style=\"padding-left: 40px;\">The bar drops straight down to your chest, and you press it like a close-grip bench press.<\/p>\n<p style=\"padding-left: 40px;\"><strong>The Fix:<\/strong> Lower toward the base of the throat\/upper chest junction, then press back over your shoulders.<\/p>\n<h3>Letting the Elbows Flare Out<\/h3>\n<p style=\"padding-left: 40px;\">Elbows drift wide, shifting the load to the chest and shoulders.<\/p>\n<p style=\"padding-left: 40px;\"><strong>The Fix:<\/strong> Set your elbows slightly forward before the first rep, and keep them there. Use a lighter weight if you can\u2019t maintain it.<\/p>\n<h3>No Eccentric<\/h3>\n<p style=\"padding-left: 40px;\">The bar drops too quickly, causing excessive elbow movement and a loss of tension.<\/p>\n<p style=\"padding-left: 40px;\"><strong>The Fix:<\/strong> Slow the eccentric. Think \u201cown the way down.\u201d If you can\u2019t control the bar, the weight is too heavy.<\/p>\n<h2>Wrapping Up<\/h2>\n<p>The JM press can blow up your triceps and boost your bench\u2014but only if you nail the execution. Control the descent. Fix your elbows and own the bar path. Train it right, and your pressing strength and triceps will show the results.<\/p>\n<\/p><\/div>\n<p><a href=\"https:\/\/www.muscleandfitness.com\/workouts\/arm-exercises\/the-jm-press-checklist-build-bigger-stronger-triceps-the-correct-way\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you\u2019re looking to improve your triceps size and strength, look no further than the JM press. It enhances triceps lockout strength like few other exercises, making it a favorite among serious lifters seeking horseshoe triceps or a better bench press. But there\u2019s a catch: The JM press is often performed poorly because of its [&hellip;]<\/p>\n","protected":false},"author":236,"featured_media":19895,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"tdm_status":"","tdm_grid_status":"","footnotes":""},"categories":[1],"tags":[],"class_list":["post-19894","post","type-post","status-publish","format-standard","has-post-thumbnail","category-news"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>The JM Press Checklist: Build Bigger &amp; Stronger Triceps the Correct Way - World Bodybuilding News<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/worldbodybuildingnews.com\/?p=19894\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The JM Press Checklist: Build Bigger &amp; Stronger Triceps the Correct Way - World Bodybuilding News\" \/>\n<meta property=\"og:description\" content=\"If you\u2019re looking to improve your triceps size and strength, look no further than the JM press. It enhances triceps lockout strength like few other exercises, making it a favorite among serious lifters seeking horseshoe triceps or a better bench press. But there\u2019s a catch: The JM press is often performed poorly because of its [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/worldbodybuildingnews.com\/?p=19894\" \/>\n<meta property=\"og:site_name\" content=\"World Bodybuilding News\" \/>\n<meta property=\"article:published_time\" content=\"2026-05-11T20:03:49+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/i0.wp.com\/www.muscleandfitness.com\/wp-content\/uploads\/2026\/05\/Young-beginner-weight-lifter-mistakingly-performing-the-JM-Press-and-struggling.jpg?quality=86&amp;strip=all\" \/>\n<meta name=\"author\" content=\"vkim\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"vkim\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"7 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/?p=19894#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/?p=19894\"},\"author\":{\"name\":\"vkim\",\"@id\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/#\\\/schema\\\/person\\\/8488193465311f3bad835ef6ff452e7c\"},\"headline\":\"The JM Press Checklist: Build Bigger &#038; Stronger Triceps the Correct Way\",\"datePublished\":\"2026-05-11T20:03:49+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/?p=19894\"},\"wordCount\":1328,\"commentCount\":0,\"image\":{\"@id\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/?p=19894#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/wp-content\\\/uploads\\\/2026\\\/05\\\/Young-Athletic-muscular-man-performing-a-JM-Press-checklist-using-a-preacher-bar.jpg\",\"articleSection\":[\"News\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/worldbodybuildingnews.com\\\/?p=19894#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/?p=19894\",\"url\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/?p=19894\",\"name\":\"The JM Press Checklist: Build Bigger & Stronger Triceps the Correct Way - World Bodybuilding News\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/?p=19894#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/?p=19894#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/wp-content\\\/uploads\\\/2026\\\/05\\\/Young-Athletic-muscular-man-performing-a-JM-Press-checklist-using-a-preacher-bar.jpg\",\"datePublished\":\"2026-05-11T20:03:49+00:00\",\"author\":{\"@id\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/#\\\/schema\\\/person\\\/8488193465311f3bad835ef6ff452e7c\"},\"breadcrumb\":{\"@id\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/?p=19894#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/worldbodybuildingnews.com\\\/?p=19894\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/?p=19894#primaryimage\",\"url\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/wp-content\\\/uploads\\\/2026\\\/05\\\/Young-Athletic-muscular-man-performing-a-JM-Press-checklist-using-a-preacher-bar.jpg\",\"contentUrl\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/wp-content\\\/uploads\\\/2026\\\/05\\\/Young-Athletic-muscular-man-performing-a-JM-Press-checklist-using-a-preacher-bar.jpg\",\"width\":1109,\"height\":614},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/?p=19894#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"The JM Press Checklist: Build Bigger &#038; Stronger Triceps the Correct Way\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/#website\",\"url\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/\",\"name\":\"World Bodybuilding News\",\"description\":\"Data, Rankings, Results.\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/#\\\/schema\\\/person\\\/8488193465311f3bad835ef6ff452e7c\",\"name\":\"vkim\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/?s=96&d=initials&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/?s=96&d=initials&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/?s=96&d=initials&r=g\",\"caption\":\"vkim\"},\"url\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/?author=236\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"The JM Press Checklist: Build Bigger & Stronger Triceps the Correct Way - World Bodybuilding News","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/worldbodybuildingnews.com\/?p=19894","og_locale":"en_US","og_type":"article","og_title":"The JM Press Checklist: Build Bigger & Stronger Triceps the Correct Way - World Bodybuilding News","og_description":"If you\u2019re looking to improve your triceps size and strength, look no further than the JM press. It enhances triceps lockout strength like few other exercises, making it a favorite among serious lifters seeking horseshoe triceps or a better bench press. But there\u2019s a catch: The JM press is often performed poorly because of its [&hellip;]","og_url":"https:\/\/worldbodybuildingnews.com\/?p=19894","og_site_name":"World Bodybuilding News","article_published_time":"2026-05-11T20:03:49+00:00","og_image":[{"url":"https:\/\/i0.wp.com\/www.muscleandfitness.com\/wp-content\/uploads\/2026\/05\/Young-beginner-weight-lifter-mistakingly-performing-the-JM-Press-and-struggling.jpg?quality=86&amp;strip=all","type":"","width":"","height":""}],"author":"vkim","twitter_card":"summary_large_image","twitter_misc":{"Written by":"vkim","Est. reading time":"7 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/worldbodybuildingnews.com\/?p=19894#article","isPartOf":{"@id":"https:\/\/worldbodybuildingnews.com\/?p=19894"},"author":{"name":"vkim","@id":"https:\/\/worldbodybuildingnews.com\/#\/schema\/person\/8488193465311f3bad835ef6ff452e7c"},"headline":"The JM Press Checklist: Build Bigger &#038; Stronger Triceps the Correct Way","datePublished":"2026-05-11T20:03:49+00:00","mainEntityOfPage":{"@id":"https:\/\/worldbodybuildingnews.com\/?p=19894"},"wordCount":1328,"commentCount":0,"image":{"@id":"https:\/\/worldbodybuildingnews.com\/?p=19894#primaryimage"},"thumbnailUrl":"https:\/\/worldbodybuildingnews.com\/wp-content\/uploads\/2026\/05\/Young-Athletic-muscular-man-performing-a-JM-Press-checklist-using-a-preacher-bar.jpg","articleSection":["News"],"inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/worldbodybuildingnews.com\/?p=19894#respond"]}]},{"@type":"WebPage","@id":"https:\/\/worldbodybuildingnews.com\/?p=19894","url":"https:\/\/worldbodybuildingnews.com\/?p=19894","name":"The JM Press Checklist: Build Bigger & Stronger Triceps the Correct Way - World Bodybuilding News","isPartOf":{"@id":"https:\/\/worldbodybuildingnews.com\/#website"},"primaryImageOfPage":{"@id":"https:\/\/worldbodybuildingnews.com\/?p=19894#primaryimage"},"image":{"@id":"https:\/\/worldbodybuildingnews.com\/?p=19894#primaryimage"},"thumbnailUrl":"https:\/\/worldbodybuildingnews.com\/wp-content\/uploads\/2026\/05\/Young-Athletic-muscular-man-performing-a-JM-Press-checklist-using-a-preacher-bar.jpg","datePublished":"2026-05-11T20:03:49+00:00","author":{"@id":"https:\/\/worldbodybuildingnews.com\/#\/schema\/person\/8488193465311f3bad835ef6ff452e7c"},"breadcrumb":{"@id":"https:\/\/worldbodybuildingnews.com\/?p=19894#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/worldbodybuildingnews.com\/?p=19894"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/worldbodybuildingnews.com\/?p=19894#primaryimage","url":"https:\/\/worldbodybuildingnews.com\/wp-content\/uploads\/2026\/05\/Young-Athletic-muscular-man-performing-a-JM-Press-checklist-using-a-preacher-bar.jpg","contentUrl":"https:\/\/worldbodybuildingnews.com\/wp-content\/uploads\/2026\/05\/Young-Athletic-muscular-man-performing-a-JM-Press-checklist-using-a-preacher-bar.jpg","width":1109,"height":614},{"@type":"BreadcrumbList","@id":"https:\/\/worldbodybuildingnews.com\/?p=19894#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/worldbodybuildingnews.com\/"},{"@type":"ListItem","position":2,"name":"The JM Press Checklist: Build Bigger &#038; Stronger Triceps the Correct Way"}]},{"@type":"WebSite","@id":"https:\/\/worldbodybuildingnews.com\/#website","url":"https:\/\/worldbodybuildingnews.com\/","name":"World Bodybuilding News","description":"Data, Rankings, Results.","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/worldbodybuildingnews.com\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Person","@id":"https:\/\/worldbodybuildingnews.com\/#\/schema\/person\/8488193465311f3bad835ef6ff452e7c","name":"vkim","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/secure.gravatar.com\/avatar\/?s=96&d=initials&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/?s=96&d=initials&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/?s=96&d=initials&r=g","caption":"vkim"},"url":"https:\/\/worldbodybuildingnews.com\/?author=236"}]}},"_links":{"self":[{"href":"https:\/\/worldbodybuildingnews.com\/index.php?rest_route=\/wp\/v2\/posts\/19894","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/worldbodybuildingnews.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/worldbodybuildingnews.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/worldbodybuildingnews.com\/index.php?rest_route=\/wp\/v2\/users\/236"}],"replies":[{"embeddable":true,"href":"https:\/\/worldbodybuildingnews.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=19894"}],"version-history":[{"count":0,"href":"https:\/\/worldbodybuildingnews.com\/index.php?rest_route=\/wp\/v2\/posts\/19894\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/worldbodybuildingnews.com\/index.php?rest_route=\/wp\/v2\/media\/19895"}],"wp:attachment":[{"href":"https:\/\/worldbodybuildingnews.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=19894"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/worldbodybuildingnews.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=19894"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/worldbodybuildingnews.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=19894"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}