Lever Sitting JM Press

Muscles worked

Setup

1. Position a flat bench inside the leverage machine so you are sitting upright, facing the handles.
2. Adjust the seat height so the handles are at shoulder level when your arms are fully extended.
3. Grip the handles with a shoulder-width or slightly narrower grip, palms facing each other or slightly pronated.
4. Plant your feet firmly on the floor and retract your shoulder blades against the backrest for stability.

How to do it

1. Inhale as you lower the handles toward your upper chest or chin by simultaneously bending your elbows and allowing them to track slightly forward.
2. Stop the descent just before the handles touch your body, ensuring your forearms and biceps make close contact to maximize the stretch.
3. Exhale and press the handles back to the starting position by extending your elbows and pushing through your palms.
4. Maintain a controlled 2-second lowering phase followed by a powerful 1-second pressing phase.

Form checklist

• Keep your elbows tucked in toward your ribcage rather than flaring them out to the sides.
• Ensure the movement remains a hybrid of a press and an extension, not a standard shoulder press.
• Keep your wrists neutral and strong, avoiding any backward bending under the load.
• Maintain constant tension by stopping just short of a hard elbow lockout at the top.

Pro tips

• Think about 'rolling' the weight toward your face to maximize the triceps stretch before initiating the press.
• Focus on the mind-muscle connection by squeezing your triceps and inner chest hard at the peak of the movement.

Make it harder

• Incorporate a 2-second pause at the bottom of the movement to eliminate momentum and increase time under tension.
• Perform the eccentric (lowering) phase even slower, taking 4 seconds to reach the bottom.

Frequently asked

What muscles does the lever sitting jm press work?

The lever sitting jm press primarily targets the triceps, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the lever sitting jm press?

The lever sitting jm press uses leverage machine.

Is the lever sitting jm press good for beginners?

Yes. The lever sitting jm press is a beginner-friendly movement and a strong foundation to build on.

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