Why is fzrox closed to new investors

Content on WhatAnswers is provided "as is" for informational purposes. While we strive for accuracy, we make no guarantees. Content is AI-assisted and should not be used as professional advice.

Last updated: April 8, 2026

Quick Answer: Yes, you can perform a variation of the JM press on a chest press machine, though it requires modification and careful execution. This adaptation aims to replicate the JM press's unique combination of pressing and dipping motions while leveraging the guided path of a chest press machine.

Key Facts

The JM press is a hybrid exercise combining elements of a close-grip bench press and a triceps dip.
Performing a JM press on a chest press machine involves adjusting grip and potentially the range of motion to mimic the original exercise.
Safety and proper form are paramount when adapting exercises to different equipment.
Chest press machines offer a stable, guided movement that can be beneficial for control but may limit the natural biomechanics of a free-weight JM press.
The primary benefit of adapting exercises is to introduce variation and target muscles from slightly different angles.

Overview

The JM press is a highly effective, albeit advanced, bodybuilding exercise that targets the chest and triceps with a unique range of motion. It's known for its ability to overload the triceps while still providing a significant stimulus to the pectorals. Traditionally performed with dumbbells or a barbell, the JM press involves a controlled lowering of the weight towards the lower chest/upper abdomen, followed by an extension through the triceps. Its popularity stems from its capacity to build size and strength in both muscle groups simultaneously.

The question of performing a JM press on a chest press machine arises from the desire to adapt existing training protocols or to utilize available equipment for a similar stimulus. While chest press machines offer a fixed or guided path, making them generally safer and more accessible for beginners, they also present challenges when attempting to replicate exercises designed for free weights. Adapting the JM press to a chest press machine requires a thoughtful approach to maintain the essence of the movement while prioritizing safety and effectiveness.

How It Works

Grip Adaptation: The standard JM press often uses a close grip. On a chest press machine, you'll want to find a grip that is narrower than a standard chest press but potentially wider than an extremely close grip. Many machines have neutral grip handles, or you can utilize the inner portions of a straight bar attachment if available. The goal is to position your hands so that as you lower the weight, your elbows can tuck back slightly, allowing for a triceps-dominant movement similar to the dip portion of the JM press.
Range of Motion Adjustment: The key to the JM press is the descent towards the lower chest and the subsequent extension. On a chest press machine, you might need to adjust your seating position or the starting point of the machine's path (if adjustable) to allow for a deeper stretch at the bottom. The movement should still feel like it's engaging your triceps significantly during the extension phase. You're not just pushing the weight straight forward; you're aiming for a more direct triceps lockout.
Controlled Descent and Ascent: As with any JM press, the tempo is crucial. You should lower the weight under control, feeling the stretch in your chest and triceps. The ascent should be driven primarily by your triceps, with your chest assisting. Avoid using momentum or jerky movements. The machine's natural path can help with this, but you still need to actively control both phases of the lift.
Mimicking the Dip-Press Synergy: The essence of the JM press is the blend of pressing and dipping. On the machine, this is achieved by the grip and the elbow angle during the descent. As you lower the weight, allow your elbows to flare slightly less than a standard chest press, bringing your upper arms closer to your body. As you press up, focus on extending your elbows to engage the triceps powerfully.

Key Comparisons

Feature	Standard JM Press (Dumbbells/Barbell)	JM Press Adaptation on Chest Press Machine
Movement Path	Free, allows for natural biomechanics and slight variations.	Guided, fixed path determined by the machine.
Muscle Activation Emphasis	High emphasis on triceps due to the dip-like descent, with significant chest involvement.	Can still target triceps effectively, but the chest involvement might be slightly less pronounced or feel different due to the fixed path.
Stability and Safety	Requires more core stability and balance; higher risk if form breaks down.	Generally more stable and safer due to the machine's support, reducing the risk of dropping weights.
Range of Motion Control	Full control over the entire range of motion.	Limited by the machine's design; requires careful positioning to maximize desired ROM.

Why It Matters

Varied Stimulus: Performing exercises like the JM press, even in an adapted form, provides a different stimulus compared to standard chest presses or isolation triceps exercises. This variation is crucial for continued muscle growth (hypertrophy) and strength gains, as it challenges the muscles in novel ways and helps to overcome plateaus.
Triceps Overload: The JM press, in its original or adapted form, is particularly effective at targeting the triceps. The mechanics of the movement, especially the tucked elbow and the extension phase, place a significant load on the triceps. This can be beneficial for individuals looking to develop stronger, more developed triceps.
Potential for Injury Reduction: For those who find the joint stress of standard close-grip bench presses or dips uncomfortable, the guided motion of a chest press machine can offer a potentially safer alternative. While caution is always advised, the machine's stability can help prevent awkward joint positions that might lead to injury.

In conclusion, while the chest press machine cannot perfectly replicate the dynamic and free-moving nature of a traditional JM press, it can be modified to provide a similar training stimulus. By paying close attention to grip width, the depth of the movement, and the controlled execution of each repetition, you can effectively incorporate a JM press variation into your chest and triceps routine using a chest press machine. Always prioritize proper form and listen to your body to ensure a safe and productive workout.