JM Press
How to Do a JM Press
Lie on a flat bench and unrack a barbell with a close but comfortable grip.
Start with the bar above the upper chest and elbows extended.
Allow the elbows to bend and travel slightly forward while the bar descends toward the upper chest, throat, or lower-face region depending on anatomy.
Keep the bar path controlled and avoid lowering it like a conventional skull crusher.
Stop at a strong but comfortable flexed position.
Drive the bar upward by extending the elbows and pressing through the triceps.
Finish over the upper chest or shoulder line without turning it into a full chest press.
Form Check & Technique
DO THIS (Technique Tips)
- Learn with an empty bar or light load.
- Think hybrid rather than press or extension alone.
- Keep wrists stacked over the bar.
- Use moderate reps before heavy loading.
- Stop the set when the bar path becomes a normal press.
AVOID THIS (Common Mistakes)
- Turning it into a skull crusher — Fix: Use the hybrid press-extension path.
- Turning it into a close-grip bench press — Fix: Keep the range shorter and triceps-dominant.
- Using too much weight too soon — Fix: Learn the bar path first.
- Using an excessively narrow grip — Fix: Keep the grip close but wrist-friendly.
- Flaring the elbows uncontrollably — Fix: Keep them tracking consistently.
- Bouncing through the bottom — Fix: Reverse smoothly under control.
About JM Press
The JM Press is a barbell triceps exercise created by powerlifter JM Blakely. It combines characteristics of a close-grip bench press and a lying triceps extension: the elbows bend while the bar travels toward the upper chest or lower-face area, then the triceps drive the bar back to extension. It should not be treated as either a normal skull crusher or a short-range bench press.
JM Press Muscles Worked
The JM Press heavily trains the triceps through a hybrid movement that combines elbow extension with limited pressing.
- Chest and front delts assist, but the movement is more triceps-dominant than a conventional bench press.
Sets & Reps Guidance
Technique / Learning
3 sets of 8–10 reps with a light bar.
Strength Focus
3–5 sets of 4–8 reps.
Muscle Growth (Hypertrophy)
3–4 sets of 6–12 reps.
General training baseline. Need.fit automatically adjusts exact sets, reps, and working weight based on your individual fitness level, recovery, and progress over time.
Exercise Variations & Alternatives
Close-Grip Bench Press
Compound close-grip press.
EZ-Bar Skull Crusher
More isolated lying elbow extension.
California Press
Press-extension hybrid with different phase sequencing.
Barbell Bench Press
Learn proper barbell bench press form, muscles worked, grip and bar-path cues, common mistakes, and practical sets and reps for strength or muscle.
Dumbbell Bench Press
Learn dumbbell bench press form, muscles worked, setup, range-of-motion cues, common mistakes, and practical sets and reps for controlled chest training.
Incline Barbell Bench Press
Learn proper incline barbell bench press form, muscles worked, bench-angle guidance, grip and bar-path cues, common mistakes, and sets and reps.
What Exactly Is a JM Press?
The JM Press sits between a close-grip bench press and a lying triceps extension. Its defining feature is the hybrid bar path and elbow action, not simply a narrow grip.
JM Press vs Skull Crusher
A skull crusher is primarily an elbow-extension isolation movement. The JM Press includes more pressing motion and a different bar path.
JM Press vs Close-Grip Bench Press
A close-grip bench lowers to the torso through a conventional press. The JM Press keeps the range shorter and shifts more emphasis toward elbow extension.
Why Powerlifters Use the JM Press
It is commonly used as triceps assistance work because it can be loaded heavier than many pure extensions while targeting pressing and lockout strength.
Sources & References
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