What part of the tricep does JM press work?
The JM press, also known as the JM curl, is a popular exercise that targets the triceps, one of the three major muscle groups in the upper arm. Understanding which part of the tricep the JM press primarily works is crucial for maximizing its effectiveness and ensuring proper form.
Primary Focus: Lateral Head of the Triceps
The JM press primarily targets the lateral head of the triceps, which is located on the outer side of the upper arm. This head is responsible for extending the elbow joint, which is the primary movement performed during the JM press. By focusing on the lateral head, the exercise helps to strengthen and tone this particular muscle, leading to improved arm aesthetics and functional strength.
Secondary Focus: Medial and Long Head of the Triceps
While the JM press primarily targets the lateral head, it also engages the other two heads of the triceps – the medial and long heads. The medial head is situated on the inner side of the upper arm and is responsible for shoulder extension. The long head extends from the scapula and is involved in both shoulder extension and elbow extension. Although these heads are not the primary focus of the exercise, they still receive some attention, which can contribute to overall tricep development.
Benefits of the JM Press
Performing the JM press correctly can offer several benefits, including:
1. Strengthening the lateral head of the triceps for better elbow extension.
2. Improving overall tricep strength and definition.
3. Enhancing the appearance of the arms by sculpting the triceps.
4. Providing a stable base for other upper body exercises, such as bench press and overhead press.
Proper Form and Technique
To ensure that the JM press effectively targets the triceps and reduces the risk of injury, it is essential to follow proper form and technique:
1. Begin by sitting on a flat bench with a dumbbell in each hand.
2. Hold the dumbbells at shoulder height, with your palms facing forward.
3. Extend your arms behind your head, keeping your elbows close to your ears.
4. Slowly lower the dumbbells until they are just above your head, then press them back up to the starting position.
5. Keep your elbows stationary throughout the movement to focus on the triceps.
In conclusion, the JM press primarily targets the lateral head of the triceps, with some engagement of the medial and long heads. By understanding the primary focus and following proper form, you can effectively strengthen and sculpt your triceps, leading to improved arm aesthetics and functional strength.
