JM Press (Dumbbell)
Also called DB JM Press
How to do it
Lie on a flat bench holding one dumbbell over each side of the upper chest with neutral or slightly turned wrists. Bend the elbows while letting them travel slightly forward so the bells descend toward the upper chest/shoulder line, then extend the elbows to return both bells to straight arms. Use a light load and keep the path between a close-grip press and a triceps extension.
Setup
Sit the dumbbells on the thighs, roll carefully onto the bench, plant both feet, and position the bells over the upper chest. Keep wrists stacked, palms neutral or slightly inward, elbows tucked-forward, upper back set, and ribs controlled.
Where you should feel it
Primarily through both triceps, with the chest and front delts assisting while the core holds the bench position and the forearms stabilize each bell. The independent loads should follow matched controlled paths.
When to use it
Use for triceps hypertrophy with independent loading and a more flexible wrist path than the barbell JM Press. Start light and perform controlled sets of 8-15 reps.