General exercise guide
JM Press
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Primary
Triceps
Secondary
Chest, Front Shoulders
Equipment
Barbell
Difficulty
Advanced
Type
Push
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The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
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
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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 away from the intended path during the JM Press can change which muscles carry the load. Use the elbow position described in the setup cues and keep it consistent through each rep.
Using too much weight initially.
Loading more weight than you can control on the JM Press often creates compensations that shift work away from your Triceps. Reduce the load until each rep follows the intended path.
Is the JM Press right for you?
Advanced lifters and powerlifters.
Programming examples for JM Press
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Strength4-6 reps
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle Growth6-10 reps
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
Endurance10-15 reps
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 6-8 reps. Rest 90-120 seconds.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
Where JM Press fits in your workout
This is one example of how JM Press could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
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, records your work, and tells you what to do next from the plan Ely approved.
Start My $19 WeekWhat 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
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Related Content
Safety Notes
- Use spotter.
- Start with light weight.
- Master form before loading.