JM Press

The tricep mass builder — a unique hybrid movement targeting triceps with heavy loads while minimizing shoulder stress

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⚡ Quick Reference

Aspect	Details
Pattern	Push (Horizontal/Hybrid)
Primary Muscles	Triceps
Secondary Muscles	Chest, Front Delts
Equipment	Barbell, Flat Bench, Rack
Difficulty	⭐⭐⭐ Advanced
Priority	🟡 Accessory

Movement Summary

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🎯 Setup

Starting Position

1. Bench position: Lie with eyes under or slightly behind bar
2. Grip width: Close grip — hands roughly shoulder-width or just inside (closer than regular bench press)
3. Grip type: Overhand (pronated), thumbs wrapped around bar for safety
4. Shoulder blades: Retracted and depressed (squeezed together and down)
5. Back position: Natural arch, upper back tight on bench
6. Foot placement: Feet flat on floor, stable base
7. Starting position: Unrack bar and position over shoulders with arms extended

Equipment Setup

Equipment	Setting	Notes
Bar height	Slightly bent arms when gripping	Easy unrack
Safety bars	Just below chest/neck level	Critical for this exercise
Bench position	Eyes under or slightly behind bar	Allows proper bar path
Grip width	Shoulder-width or slightly inside	Narrower than bench press

Setup Cue

"Grip like a close-grip bench press, but the bar will descend toward your neck/chin, not your chest"

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🔄 Execution

The Movement

⬇️ Lowering

What's happening: Bar descends toward neck/chin area

1. Start with bar over shoulders, arms extended
2. Bend elbows, lowering bar toward neck/chin area
3. Elbows stay relatively tucked (not flared wide)
4. Bar path is more vertical than close-grip bench (less arc)
5. Lower until bar is near throat/chin (elbows ~90° angle)

Tempo: 2-3 seconds (controlled)

Feel: Significant tricep loading, stretch in triceps at bottom

⏸️ Bottom Position

What's happening: Bar near neck/chin, maximum tricep stretch

1. Bar hovers near lower neck/chin area (NOT resting)
2. Elbows at roughly 90° angle
3. Forearms nearly vertical
4. Upper arms at ~45° angle to torso
5. Maintain full-body tension

Common error here: Letting bar drift too far toward head or bouncing off throat

⬆️ Pressing

What's happening: Driving bar up and back to starting position

1. Press bar up forcefully
2. Bar path goes up AND slightly back toward shoulders
3. Extend elbows completely
4. Think "push up and away from face"
5. Finish with bar over shoulders

Tempo: 1-2 seconds (powerful but controlled)

Feel: Intense tricep contraction throughout the press

🔝 Lockout

What's happening: Full elbow extension, bar over shoulders

1. Arms fully extended (complete lockout)
2. Bar positioned over shoulder joint (not over face)
3. Shoulder blades still retracted
4. Maintain tension throughout body
5. Reset breath for next rep

Key Cues

Primary Cues

• "Bar to your chin/throat" — unique bar path of JM press
• "Elbows forward and down" — proper elbow position
• "Press up and back" — correct pressing path to shoulders

Tempo Guide

Goal	Tempo	Example
Strength	2-1-1-0	2s down, 1s pause, 1s up, no pause
Hypertrophy	3-1-2-0	3s down, 1s pause, 2s up, no pause
Control/Learning	3-2-2-0	Focus on perfect bar path

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Triceps Brachii	Elbow extension — primary driver of the movement	█████████░ 90%

Secondary Muscles

Muscle	Action	Activation
Pectoralis Major	Assists in pressing motion, less than bench press	████░░░░░░ 40%
Anterior Deltoid	Shoulder flexion, assists pressing	█████░░░░░ 45%

Stabilizers

Muscle	Role
Lats	Control bar path, stabilize descent
Core	Maintain arch and body position
Rotator Cuff	Stabilize shoulder joint
Forearms	Grip and wrist stability

Muscle Emphasis

Maximum tricep focus: Use close grip, bar to chin, full ROM, controlled tempo All three heads: Full elbow extension emphasizes lateral and medial heads; overhead position loads long head Reduced shoulder stress: Bar path keeps shoulders in safer position vs skull crushers

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Bar path too wide	Bar descends toward chest like bench press	Becomes a close-grip bench, less tricep work	Lower bar to neck/chin area
Flaring elbows out	Elbows go wide at bottom	Shifts load to chest/shoulders	Keep elbows forward and tucked
Too much weight	Can't control bar path	Dangerous near throat, form breakdown	Start light, master movement
Bouncing off throat	Using momentum at bottom	Dangerous, reduces muscle tension	Control the descent, pause
Incomplete lockout	Not fully extending elbows	Missing peak tricep contraction	Full extension at top every rep

Most Common Error

Wrong bar path — the JM press is NOT a close-grip bench press. The bar must descend toward your neck/chin area (not your chest). This unique path is what makes it effective for triceps. If you're lowering to your chest, you're doing a close-grip bench instead.

Self-Check Checklist

• Close grip (shoulder-width or slightly inside)
• Bar descends to neck/chin area (not chest)
• Elbows stay relatively tucked (not flared)
• Controlled descent (no bouncing)
• Full elbow lockout at top
• Safety bars set below chest/neck

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🔀 Variations

By Emphasis

Equipment Variations

Variation	Change	Why
EZ-Bar JM Press	Use EZ-bar instead of straight bar	More wrist-friendly angle
Dumbbell JM Press	Use dumbbells	Unilateral work, natural path
Floor JM Press	Perform on floor instead of bench	Reduced ROM, protects shoulders

Angle Variations

Variation	Change	Why
Incline JM Press	30-45° incline bench	Different angle, long head emphasis
Decline JM Press	Decline bench	More loading, advanced variation

Tempo & Pauses

Variation	Change	Why
Pause JM Press	2-3s pause at bottom	Eliminate momentum, build strength
Slow Eccentric	4-5s lowering	Maximum time under tension
Dead Stop	Rest bar on safeties, reset	Pure concentric strength

Grip & Bar Variations

Variation	Equipment	Benefit
Standard Barbell	Straight Olympic bar	Classic version
EZ-Bar	Cambered bar	Wrist-friendly
Football Bar	Multi-grip bar	Neutral grip option
Dumbbells	Pair of dumbbells	Independent arm movement

Setup Variations

Setup	Change	Best For
Flat Bench	Standard setup	Most common
Incline	30-45° angle	Upper chest/long head
Floor	Lying on floor	Shoulder-friendly, reduced ROM

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load (% 1RM Close Grip Bench)	RIR
Strength	4-5	4-8	2-3 min	60-75%	1-2
Hypertrophy	3-4	6-12	90-120s	55-70%	1-3
Technique	3	8-10	2 min	50-60%	3-4

Workout Placement

Program Type	Placement	Rationale
Upper/Lower	Middle-end of upper day	After main pressing, before isolation
Push/Pull/Legs	Middle of push day	Secondary compound after bench
Powerlifting	After competition bench	Tricep accessory for lockout strength
Arm Specialization	First or second exercise	Primary tricep mass builder

Frequency

Training Level	Frequency	Volume Per Session
Beginner	Not recommended	Learn close-grip bench first
Intermediate	1x/week	3-4 sets
Advanced	1-2x/week	3-5 sets per session

Progression Scheme

Progressive Overload

Start conservatively — use 50-60% of your close-grip bench press max. The unique bar path makes this harder than it looks. Progress slowly (2.5-5 lbs per session) once technique is dialed in.

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Close Grip Bench Press	Learning pressing mechanics
Close Grip Push-Up	Building base tricep strength
Dumbbell Floor Press	Shoulder-friendly, easier to control

Progressions (Harder)

Exercise	When Ready	Link
Weighted JM Press	Can do 12+ reps with good form
California Press	Want different stimulus
Board Press	Focus on lockout strength

Alternatives (Same Goal, Different Movement)

Compound Tricep Exercises

Alternative	Key Difference	Equipment
Close Grip Bench Press	Bar to chest, more chest involvement	Barbell, bench
California Press	Hybrid skull crusher/close grip	Barbell, bench
Board Press	Reduced ROM, overload lockout	Barbell, bench, boards
Floor Press	Limited ROM, shoulder-friendly	Barbell or dumbbells

Isolation Alternatives

Alternative	Focus	Equipment
Skull Crusher	Pure elbow extension	Barbell/EZ-bar
Overhead Extension	Long head emphasis	Cable/dumbbell
Tricep Pushdown	Cable isolation	Cable machine
Cable Kickback	Constant tension	Cable machine

Bodyweight Alternatives

Alternative	Equipment Needed
Close Grip Push-Up	None
Bench Dip	Bench or chair
Diamond Push-Up	None

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Elbow tendonitis	Strain during heavy loading	Reduce weight, slower tempo
Shoulder impingement	Pain in bottom position	Reduce ROM or choose different exercise
Wrist discomfort	Strain from close grip	Use EZ-bar or dumbbells
Neck issues	Bar near throat can be uncomfortable	Use floor press variation

Stop Immediately If

• Sharp pain in elbow joint
• Shoulder pain (not muscle burn)
• Loss of control over bar path
• Bar bouncing off throat/neck

Safe Training Tips

Best Practice	Why
ALWAYS use safety bars	Bar is near throat — critical safety measure
Start very light	Learn movement pattern, unique bar path
Use spotter for heavy sets	Bar path near neck requires safety precaution
Master close-grip bench first	Foundation movement before JM press
Don't bounce bar	Dangerous near throat, reduces muscle work

Form Breakdown Signals

Stop the set if:

1. Bar path becomes erratic (toward chest or over face)
2. Cannot control descent speed
3. Elbows start flaring wide
4. Need to bounce bar off throat
5. Incomplete lockout at top

Critical Safety Note

ALWAYS use safety bars or a spotter. The bar descends near your throat/neck area. If you fail a rep or lose control, this can be dangerous. Set safety bars just below the bar's lowest point. Never train JM press heavy without safeties or a spotter.

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Elbow	Flexion/Extension	~90-180°	🔴 High
Shoulder	Flexion, stabilization	Moderate flexion	🟡 Moderate
Wrist	Stabilization under load	Neutral to slight extension	🟡 Moderate

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Elbow	Full extension	Can straighten arm completely	Should be fine unless injury
Shoulder	Horizontal flexion	Can bring arms across chest	Reduce ROM or modify
Wrist	Neutral grip stability	Can hold bar without pain	Use EZ-bar for easier angle

Joint Health Note

The JM press loads the elbow joint significantly, especially with heavy weight. Use controlled tempo, avoid bouncing, and don't ego-lift on this exercise. It's an accessory movement — leave your ego at the door and focus on tricep stimulus.

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❓ Common Questions

What's the difference between JM press and close-grip bench?

The bar path: In close-grip bench, the bar descends to your chest (like regular bench). In JM press, the bar descends toward your neck/chin area with a more vertical path. This shifts significantly more emphasis to the triceps and creates a unique stimulus.

What's the difference between JM press and skull crushers?

JM press is a hybrid — it combines elements of both. Unlike skull crushers where only the forearms move, in JM press the upper arms also move slightly, allowing you to use heavier weight. It's less isolating than skull crushers but allows more load.

How much weight should I use?

Start with 50-60% of your close-grip bench press max. The unique bar path makes this harder than it looks. For most people, they can JM press 60-75% of what they close-grip bench. It's an accessory exercise — focus on form and tricep stimulus, not max weight.

Is this exercise safe?

Yes, IF performed correctly with proper safety measures:

• Always use safety bars or a spotter
• Control the descent (never bounce)
• Start light to learn the movement
• Don't go too heavy

The bar path near the throat requires extra caution.

Can beginners do JM press?

Not recommended. Build a foundation with close-grip bench press, tricep pushdowns, and close-grip push-ups first. JM press is an advanced accessory that requires good pressing technique and body awareness.

Where should my elbows be?

Elbows should stay relatively forward and tucked (not flared wide like a bench press). At the bottom, your forearms should be nearly vertical with elbows pointing somewhat forward. Think "elbows down and forward."

Should I use a spotter?

Yes, especially when going heavy or near failure. Even with safety bars, a spotter is recommended due to the bar's proximity to your neck/throat. At minimum, ALWAYS use safety bars set just below the bar's lowest point.

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📚 Sources

Exercise Origins & Technique:

• JM Blakley (Exercise Creator), Powerlifting Technique — Tier B
• Westside Barbell Training Methods — Tier C
• Dave Tate, EliteFTS Technical Guidelines — Tier B

Biomechanics & Muscle Activation:

• ExRx.net Exercise Analysis — Tier C
• Boeckh-Behrens & Buskies, Strength Training Anatomy — Tier B

Programming:

• NSCA Essentials of Strength Training and Conditioning — Tier A
• Renaissance Periodization, Hypertrophy Guide — Tier B
• Stronger By Science, Powerlifting Accessories — Tier B

Safety & Technique:

• Starting Strength by Mark Rippetoe — Tier C
• Juggernaut Training Systems — Tier B

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For Mo

When to recommend this exercise:

• Advanced lifter wants unique tricep mass builder
• User is a powerlifter focusing on bench lockout strength
• User has mastered close-grip bench and wants progression
• User has access to barbell, bench, and safety equipment

Who should NOT do this exercise:

• Beginners or early intermediates → Suggest close-grip bench first
• No safety bars or spotter available → Too risky; suggest close-grip push-up or cable work
• Elbow pain/tendonitis → Suggest cable kickback or pushdowns
• Shoulder impingement → Suggest cable tricep work instead

Key coaching cues to emphasize:

1. "Bar descends to your chin/throat, not your chest"
2. "Elbows stay forward and tucked"
3. "Press up and back to shoulders"
4. "ALWAYS use safety bars"

Common issues to watch for in user feedback:

• "This feels like close-grip bench" → Bar path wrong; needs to descend to neck/chin area
• "My elbows hurt" → Too much weight, reduce load and slow tempo
• "I can't control the bar path" → Too heavy; reduce weight significantly
• "Too hard to feel triceps" → Good sign — it's a challenging exercise; reduce weight if needed
• "Is this safe?" → Emphasize safety bars, spotter, starting light

Programming guidance:

• Pair with: Main pressing (bench), back work, other tricep accessories
• Avoid same day as: Multiple heavy tricep exercises; one primary tricep compound is enough
• Typical frequency: 1x per week, 3-4 sets of 6-10 reps
• Placement: Middle of push workout after main pressing, before isolation

Progression signals:

• Ready for JM press when: Can close-grip bench with good form, 6+ months training experience
• Progress by: Add 2.5-5 lbs per session once form is mastered
• Regress if: Cannot control bar path, elbow pain, struggling with technique
• Consider alternatives: If user struggles with bar path, suggest close-grip bench or California press instead

Teaching progression:

1. Start with 45 lb bar or very light weight
2. Practice bar path with slow tempo
3. Gradually increase weight over 4-6 weeks
4. Only go heavy once movement is dialed in

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Last updated: December 2024