If your goal is to build powerful triceps and improve pressing strength, the JM Press deserves a place in your workout routine. This advanced movement combines elements of the close-grip bench press and skull crushers, creating one of the most effective exercises for triceps growth.
However, proper technique is essential. Done incorrectly, it can place unnecessary stress on the elbows and wrists. This guide will walk you through the correct JM Press checklist so you can maximize muscle gains safely and effectively.
Table of Contents
- What Is the JM Press?
- How to Perform the JM Press
- The Ultimate JM Press Checklist
- Common Mistakes to Avoid
- Muscles Worked
- Advantages
- Disadvantages
- FAQs
- Conclusion
What Is the JM Press?
The JM Press is a triceps-focused pressing exercise created by powerlifting coach JM Blakley. It combines the movement pattern of a close-grip bench press with the elbow positioning of a skull crusher.
This hybrid movement heavily targets the triceps while also improving lockout strength for exercises like the bench press.
How to Perform the JM Press
Step 1: Set Up on the Bench
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- Lie flat on a bench with your feet firmly planted.
- Grip the bar slightly narrower than shoulder-width.
- Unrack the bar and hold it above your chest.
Step 2: Lower the Bar Correctly
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- Lower the bar toward your upper chest or neck area.
- Keep elbows tucked slightly forward.
- Allow the elbows to bend naturally while controlling the movement.
Step 3: Press Back Up
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- Push the bar upward using your triceps.
- Stop just before fully locking the elbows aggressively.
- Maintain steady control throughout the lift.
The Ultimate JM Press Checklist
✅ Use Moderate Weight
The JM Press is not meant to be an ego lift. Start lighter to perfect form and protect your elbows.
✅ Keep Elbows Slightly Forward
Avoid flaring your elbows outward. Proper elbow positioning keeps tension on the triceps.
✅ Control the Negative
Lower the bar slowly rather than dropping it quickly. Controlled reps improve muscle activation.
✅ Keep Wrists Neutral
Avoid bending your wrists backward excessively during the movement.
✅ Focus on Triceps Engagement
The goal is to feel the triceps working throughout the entire range of motion.
✅ Use a Spotter When Heavy
Because the bar moves close to the face and neck area, safety is important during heavier sets.
Common Mistakes to Avoid
❌ Lowering the bar too high on the face
❌ Using excessive weight too soon
❌ Flaring elbows outward
❌ Turning it into a regular close-grip bench press
❌ Moving too fast with poor control
Muscles Worked
The JM Press primarily targets:
- Triceps brachii
- Front shoulders (anterior deltoids)
- Chest (secondary involvement)
It is especially effective for improving triceps lockout strength.
Advantages
✔ Excellent for triceps growth
✔ Improves bench press lockout power
✔ Builds upper-body pressing strength
✔ Adds variety to arm workouts
✔ Effective for intermediate and advanced lifters
Disadvantages
❌ Can strain elbows if performed incorrectly
❌ Not ideal for complete beginners
❌ Requires proper form and control
❌ Heavy weight may increase injury risk
FAQs
Is the JM Press better than skull crushers?
Both are effective, but the JM Press usually allows heavier loading while reducing some shoulder strain.
How many reps should I do?
Most lifters benefit from 6–12 repetitions for muscle growth and strength.
Can beginners do the JM Press?
Beginners should first master standard pressing movements before attempting JM Press variations.
Should I use dumbbells or a barbell?
The barbell version is most common, but dumbbells can feel more comfortable on the wrists and elbows.
Conclusion
The JM Press is one of the best exercises for developing stronger, bigger triceps when performed correctly. By focusing on proper elbow position, controlled movement, and moderate weight, you can safely unlock serious upper-body strength gains.
Use this JM Press checklist consistently, and your triceps workouts will become more effective than ever 🔥