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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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.
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
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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Safety Notes
- Use spotter.
- Start with light weight.
- Master form before loading.