JM Press (How To, Benefits, Muscles Worked)

The JM Press is a hybrid movement that combines elements of a close-grip bench press and a tricep skull crusher. It was made popular by powerlifter JM Blakley and is designed to build serious triceps strength and pressing power, especially for bench press lockouts.

The movement emphasizes control and elbow positioning to maximize triceps engagement while minimizing shoulder strain.

Primary Muscles Worked: Triceps Brachii (All Heads)
Secondary Muscles Worked: Shoulders (Anterior Deltoids), Chest (Sternal Portion)
Equipment Needed: Barbell and Flat Bench

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How To Do JM Presses

Step-by-Step Instructions

1. Set-Up:
   • Lie back on a flat bench with your feet flat on the floor.
   • Grip the barbell with a close grip, hands about shoulder-width apart.
   • Unrack the bar and hold it directly above your upper chest with elbows tucked at about a 45° angle from your torso.
2. Execution:
   • Lower the bar in a controlled arc toward your upper chest or throat, keeping your elbows forward and tucked.
   • As the bar approaches your face or upper chest, your forearms should remain at roughly a 90° angle to the bar.
   • Once you feel your triceps fully loaded, press the bar back up by extending your elbows, not by flaring them out or shifting into a standard press.
   • Lock out your elbows at the top and repeat for the desired number of reps.
3. Tips for Proper Form:
   • Keep your elbows forward; think “down and forward,” not “out to the sides.”
   • Control the bar path; it should move in a diagonal line, not straight down.
   • Use a moderate weight and smooth tempo to protect your elbows.
   • Focus on triceps extension rather than pressing through the shoulders.

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Key Benefits

• Builds tremendous triceps strength and size.
• Improves lockout power for bench press performance.
• Trains elbow stability and control under load.
• Provides a unique pressing variation that minimizes shoulder stress.

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Modifications and Variations

• Easier Option:
  • Use an EZ Bar for wrist comfort.
  • Perform Dumbbell JM Presses for greater control and less elbow strain.
• Harder Option:
  • Add a pause at the bottom of the rep to increase time under tension.
  • Perform JM Floor Presses to limit range and focus on triceps power.
  • Incorporate into a Bench Press + JM Press complex for overload work.

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Common Mistakes

• Flaring the Elbows Out: Keep them tucked to isolate the triceps.
• Turning It Into a Skull Crusher or Bench Press: Maintain the diagonal bar path.
• Dropping the Bar Too Low: Stop around the upper chest or throat, don’t overextend.
• Bouncing or Rushing the Movement: Move slowly and with control.

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Reps and Sets Recommendations

• For Strength/Power: 4–5 sets of 4–6 controlled reps.
• For Hypertrophy: 3–4 sets of 8–10 reps.
• For Accessory Work: 2–3 sets of 10–12 lighter, focused reps.

JM Press Alternatives

If you’re looking to diversify your workouts or find alternatives to the JM Press, here are two exercises you may be able to use as a replacement.

Want more options? Check out my 11 favorite JM Press Alternatives.

Close-Grip Bench Press

Why: The Close-Grip Bench Press shares a similar muscle activation pattern with the JM Press, primarily targeting the triceps, while also engaging the chest and shoulders to a lesser extent. The narrower grip emphasizes the triceps more than a traditional bench press.

It’s a straightforward exercise that allows for heavy loading, much like the JM Press, which can lead to increased strength and muscle growth in the triceps.

Skull Crushers (Lying Tricep Extensions)

Why: Skull Crushers, like the JM Press, are an excellent exercise for isolating the triceps. They both involve a similar elbow extension movement which directly targets the triceps.

While Skull Crushers might not allow for as heavy loading as the JM Press, they still provide a great stimulus for tricep growth and can be a more joint-friendly option for some individuals.

More Links and Info

You can find more complete exercise guides, just like this one, in my Exercise Library. In fact, you’ll find over 40 exercises in the Arm Farm (biceps, triceps and forearms) section alone.

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