JM Press

The JM Press is a triceps-dominant pressing movement that combines the mechanics of a close-grip bench press and a skull crusher. Named after JM Blakley, a world-class powerlifter, this exercise targets all three heads of the triceps with high mechanical tension and minimal elbow discomfort — making it a staple for anyone looking to add serious arm mass or lockout strength.

History and Origins of the JM Press

The JM Press was developed by Dr. JM Blakley, an elite powerlifter and bench press specialist. Seeking a lift that would isolate the triceps while still allowing for heavy loading, he blended the bar path of a skull crusher with the torso positioning of a close-grip bench press. The result was a unique exercise that became popular in powerlifting circles for building raw pressing strength — especially in the bench lockout. Over time, bodybuilders adopted it for its hypertrophy benefits with reduced joint stress.

How to Perform the JM Press

Setup

1. Bench Setup: Lie flat on a bench with a barbell racked above your chest.
2. Grip: Use a narrow grip, slightly inside shoulder-width, with palms pronated and wrists straight.
3. Unrack: Lift the bar out and position it directly above the upper chest or neck.

Execution

1. Descent: Lower the bar in a controlled diagonal path toward the lower face or chin, allowing the elbows to move forward and down.
2. Midpoint: Your elbows should bend significantly, but stay tucked — the bar stops just above your chin or upper throat.
3. Press: Reverse the motion by pressing back up in the same arc, extending the triceps without flaring the elbows.

Imagine lying on the bench, holding a bar above your upper chest. As you lower it, your elbows shift slightly forward — not flaring outward like in a bench press, but not locked tight like in a skull crusher. The bar moves on a diagonal path toward your chin, pausing just above it. Then, you push the bar back up smoothly, feeling your triceps take over with minimal shoulder or chest involvement.

Muscle Group Targeted

• Primary: Triceps Brachii (All Heads)
• Secondary: Anterior Deltoid, Pectoralis Major (minimal)

The JM Press effectively trains the lateral, long, and medial heads of the triceps. The movement’s hybrid nature allows for heavy loading like a press while maintaining the elbow flexion needed for long-head activation — a rare combination that makes it highly efficient.

Effectiveness Breakdown

1. Stretch and Tension

The JM Press provides consistent tension on the triceps throughout the entire movement. The bar path maintains mechanical load across a wide elbow angle, but doesn't stretch the long head to the same extent as overhead triceps extensions.

2. Safety

By avoiding full shoulder extension or deep flexion, the JM Press protects the elbows and wrists compared to traditional skull crushers. It's ideal for those who find direct isolation work uncomfortable but still want intensity.

3. Progressive Overload Potential

Because it uses a barbell on a stable surface, the JM Press can be progressively loaded similarly to other pressing movements. Incremental weight, volume, or tempo changes can be implemented without compromising form.

Programming Recommendations

• Frequency: 1–2x per week as a triceps primary or accessory movement
• Volume: 3–4 sets of 8–12 reps
• Load: Moderate to heavy with clean elbow positioning
• Progression: Increase weight conservatively while maintaining strict elbow tracking and consistent tempo

Coaching Tips

• "Elbows forward, not flared": Allow some forward elbow movement without turning it into a full bench press.
• "Tuck and press": Keep the elbows tight to target the triceps directly without overloading the shoulders.
• "Diagonal bar path": Lower toward your chin, not your chest or forehead, to maintain the ideal arc.
• "Control every inch": Eccentric control prevents shoulder strain and enhances triceps activation.
• "Don't rush the lockout": Pause slightly at the top to prevent momentum from replacing tension.

Mistakes to Avoid

• Turning it into a bench press: If the bar path becomes too horizontal, the pecs and delts take over. Keep the motion more vertical and elbow-dominant.
• Flaring the elbows outward: This reduces triceps activation and increases the risk of shoulder strain.
• Bouncing the bar off the neck/chin: A common error that’s both unsafe and ineffective. Maintain full control.
• Wrist collapse: Letting the wrists bend under load compromises form and increases injury risk. Keep them stacked over the forearms.
• Inconsistent tempo: Fast, jerky reps take away time under tension and raise injury potential. Stick to a smooth and controlled rhythm.

Scientific Insights

While there are no direct studies on the JM Press itself, its component patterns are well-studied. EMG analyses show that triceps activation is maximized when elbows remain tucked and under the bar, particularly in close-grip presses (Boren et al., 2011). Furthermore, maintaining constant mechanical tension — a hallmark of the JM Press — has been shown to be a key driver of hypertrophy (Schoenfeld, 2010). The hybrid angle allows for high force production with minimal joint wear, ideal for long-term progress.

Final Thoughts

The JM Press is one of the most underrated tools for building serious triceps size and pressing strength. Whether you're a powerlifter trying to blast through a bench plateau or a bodybuilder refining arm aesthetics, this lift delivers. Learn the arc, dial in your elbow path, and apply progressive overload — your triceps will thank you.

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References

1. Boren, K., et al. (2011). EMG analysis of upper-body exercises and their effect on triceps recruitment. Journal of Strength and Conditioning Research.
2. Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research.