Reviewed June 2026
JM Press
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Primary
Triceps
Secondary
Chest, Front Shoulders
Equipment
Barbell
Difficulty
Advanced
Type
Push
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Written byMySetPlan Training Team
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
The JM press—named after powerlifter JM Blakley—is a hybrid between close-grip bench press and skull crushers. The bar lowers toward your throat/chin area rather than your chest or forehead, combining elbow extension with pressing. This advanced movement builds serious tricep strength for lockout power.
When to use it
Use as an advanced tricep strength exercise.
Who it's for
Advanced lifters and powerlifters.
Coaching Note
Lower the bar toward your throat or chin area with elbows tucked forward—not flared outward like bench press and not pointed at the ceiling like skull crushers. The movement is a combination of lowering and pressing. Start very light to master the unusual movement pattern.
Muscles worked: JM Press
See where JM Press fits in your weekly plan
We slot it into the right day with sets, reps, and progression you can follow.
JM Press form guide
- 1
Lie on bench and grip barbell with close grip.
- 2
Unrack and position bar over upper chest/neck area.
- 3
Lower bar toward throat by bending elbows.
- 4
Keep elbows tucked and pointed forward.
- 5
Press back up combining extension with pressing motion.
- 6
Its a hybrid between close grip bench and skull crusher.
What are the best tips for the JM Press?
Named after powerlifter JM Blakley.
Combines benefits of two exercises.
Start light to learn movement.
When to Use the JM Press
Use JM press as an advanced tricep strength builder, particularly for powerlifters wanting lockout strength. Program it as a primary tricep exercise with moderate reps (6-10) and adequate rest. Master form with light weight before loading heavy.
What are common JM Press mistakes to avoid?
Lowering too far toward face.
During any pressing movement like the JM Press, this mistake reduces how effectively your Triceps can produce force. Focus on the muscle you're trying to work — if you can't feel your Triceps driving the movement, something is off.
Flaring elbows for optimal results.
Letting your elbows drift wide during the JM Press shifts load onto your shoulder joint instead of your Triceps. Keep them tucked at about 45 degrees to protect your rotator cuff and keep tension where it belongs.
Using too much weight initially.
Loading more weight than you can control on the JM Press forces compensatory movement patterns that bypass your Triceps. Drop the weight until you can perform every rep with clean form — your results will actually improve.
Is the JM Press right for you?
Advanced lifters and powerlifters.
How to Program the JM Press
Strength4-6 reps
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
Muscle Growth6-10 reps
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Endurance10-15 reps
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 6-8 reps. Rest 90-120 seconds.
Where JM Press fits in your workout
MySetPlan places JM Press inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
- Bench Press4 × 8
- Incline Dumbbell Press3 × 10
- JM Press3 × 12
- Overhead Triceps Extension3 × 15
Use this exercise in Gym Mode
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
Try Gym Mode FreeWhat are good alternatives to the JM Press?
Close-Grip Bench Press
ChestBarbellIntermediate
Skull Crusher
TricepsEZ BarIntermediate
Floor Press
ChestBarbellIntermediate
Other Variations
- Dumbbell JM Press
- EZ Bar JM Press
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the JM Press — and builds them into a monthly program. Every set, every rep, planned out.
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Related Content
Safety Notes
- Use spotter.
- Start with light weight.
- Master form before loading.