JM Press
Primary
Triceps
Secondary
Chest, Front Shoulders
Equipment
Barbell
Difficulty
Advanced
Type
Push
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
Use as an advanced tricep strength exercise. The JM Press — a compound pushing movement — is one of the most effective ways to train your triceps, with secondary work on your Chest and Anterior deltoid.
Everything You Need to Know About the JM Press
The JM Press is a advanced exercise exercise that targets your Triceps. It's a popular choice for building strength and muscle in these areas. When should you use it? Use as an advanced tricep strength exercise. This timing makes the most of your workout and helps you get better results. Who is this for? Advanced lifters and powerlifters. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: JM Press
Primary
Secondary
Stabilizers
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.
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
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.
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.
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.
What are good alternatives to the JM Press?
Close-Grip Bench Press
Skull Crusher
Floor Press
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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Safety Notes
- Use spotter.
- Start with light weight.
- Master form before loading.