The JM press is a powerlifting accessory exercise that will help you build immense tricep strength. The exercise was developed by athlete and coach J. M. Blakeley and is a combination of a close-grip bench press and a skull crusher that improves the strength needed at the lockout phase of a traditional bench press.
What Muscles Does the JM Press Target?
The JM press was designed to target all three heads of the tricep muscle. But because it is a compound movement, the JM press also works the chest and shoulder muscles, albeit to a lesser extent. The JM press is particularly efficient in developing strength when the elbows and shoulders are extended, which translates perfectly to the strength needed when locking out in the bench press. If you are pursuing powerlifting or simply want to lift bigger weights in the bench press, you’ll want to add the JM press to your training routine.
It should be noted, though, that the JM press can strain the elbows. It is therefore recommended that you build strength around the joint through regular close-grip bench presses and skull crushers before adding the JM press into your routine.
How to Perform the JM Press
• Set up your barbell, rack and Bench Press Bench. Take an overhand, close grip on the bar. There should be two fist-widths between your hands.
• Lift the bar from the Half Power Rack, holding it with extended arms in front of your chest.
• Lower the bar down, letting your elbows flare at 45 degrees from your midline. Your elbows will naturally want to drop, but for the JM press it’s key that you keep them elevated. As the bar lowers, cock your wrists outwards, so that at any given time you are ready to punch the barbell back up.
• The finish position should be over your chin, but do not let the Barbell press into your chest or neck.
• Drive the bar back up.
You can also perform the JM press with dumbbells. If you are using dumbbells, make sure to keep the dumbbells close together and don’t let them drift apart, replicating the close-hand grip on the barbells. The independent movement of each dumbbell will make this exercise slightly harder, but it is a great option to iron out any muscular imbalances. All other performance cues from the barbell still apply.
Common JM Press Mistakes
Pressing With Your Shoulders
It’s easy to let the shoulders take control of the movement. But remember, the JM press is there to train your triceps! Make sure to keep your elbows at a 45-degree angle – if you let them flare out too much, your shoulders will dominate the exercise. Retract and pull down your shoulder blades in the setup to ‘lock’ them for the exercise.
Pulling The Weight Underneath Your Chin
This happens when you’ve let your elbows come down too much. To make sure to keep them elevated, think “elbows point up, not out”. You can also add a tempo to the eccentric phase on the exercise to help you stay in control of the bar path and your body positioning. For example, let the bar come down in four, steady counts while you focus on keeping your elbows up and at 45 degrees. Let your triceps do the work.
Flaring Your Elbows
If you flare your elbows too wide, your triceps will not receive the stimulation needed to achieve the full effect of the JM press. Flaring often happens when you are rushing the exercise. Adding a tempo will help you avoid this mistake.
The JM press is a highly efficient triceps exercise. Be sure to start off using light loads. Your muscles will typically adapt much quicker to a new stimulus compared to your tendons. If you go too heavy too soon, you’re risking aches, strains, or even injury, but as you finetune your technique, you’ll be on your way to an improved bench press.
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Tags: Equipment > Bars and Weight Plates ; Equipment > Benches ; Exercise Type > Strength
