JM Press: The Ultimate Guide to Perfecting Your Triceps

JM Press is a hybrid exercise that combines a close-grip bench press and a skull crusher to target the triceps muscles. It was popularized by powerlifter JM Blakely, who invented the exercise to help lift more weight and improve his bench press. The JM Press is a challenging exercise that requires proper form and technique to avoid injury and get the most out of the exercise.

Understanding JM Press is essential for anyone looking to incorporate it into their workout routine. The exercise involves lowering the barbell towards the chin, which can place excessive strain on the elbows if done carelessly. It is important to start with very light weights and limit the frequency of the exercise to once a week. Proper form and technique are crucial to avoid injury and get the most out of the exercise.

Key Takeaways

JM Press is a hybrid exercise that combines a close-grip bench press and a skull crusher to target the triceps muscles.
Proper form and technique are crucial to avoid injury and get the most out of the exercise.
Start with light weights and limit the frequency of the exercise to once a week.

Understanding JM Press

The JM Press is an upper-body pressing movement that is designed to help you build bigger and stronger triceps. It is named after powerlifter JM Blakley, who created the exercise to help him improve his bench press.

To perform the JM Press, you start by lying on a bench with a barbell in your hands. You then lower the barbell towards your chest, but instead of touching your chest, you stop just above it. From there, you lower the bar towards your forehead, keeping your elbows tucked in and your hands close together. Finally, you press the bar back up to the starting position.

One of the key benefits of the JM Press is that it places more tension on your triceps compared to a more traditional bench press. This is because the narrow hand placement allows for increased elbow flexion and extension, which helps to target the triceps more effectively.

However, it is important to use proper form when performing the JM Press to avoid injury. This includes keeping your elbows tucked in and your hands close together, as well as keeping your wrists straight and your core engaged.

If you are new to the JM Press, it is recommended that you start off with light weights and gradually increase the weight as you become more comfortable with the exercise. You should also limit your frequency on the JM Press to only once per week to avoid overtraining.

Overall, the JM Press is a great exercise for anyone looking to build bigger and stronger triceps and improve their bench press. By using proper form and gradually increasing the weight, you can safely and effectively incorporate the JM Press into your workout routine.

The Benefits of JM Press

The JM Press is a highly effective exercise that targets the triceps, chest, and shoulders. Here are some of the benefits of incorporating the JM Press into your workout routine:

Increased Triceps Strength: The JM Press is specifically designed to target the triceps, which are crucial for upper body strength and stability. By performing this exercise regularly, you can increase your triceps strength and improve your bench press.
Muscle Growth and Hypertrophy: The JM Press is a compound exercise that targets multiple muscle groups, including the triceps, chest, and shoulders. By working these muscles together, you can promote muscle growth and hypertrophy, which can lead to a more defined and toned upper body.
Improved Endurance: The JM Press is a challenging exercise that requires a lot of energy and endurance. By incorporating this exercise into your routine, you can improve your overall endurance and stamina, which can help you perform better in other exercises and activities.
Enhanced Upper Body Strength: The JM Press is a great exercise for building upper body strength, as it targets the triceps, chest, and shoulders. By performing this exercise regularly, you can improve your overall upper body strength and stability.
Versatility: The JM Press can be performed using a barbell, dumbbells, or a cable machine, making it a versatile exercise that can be easily incorporated into any workout routine.

Overall, the JM Press is a highly effective exercise that can help you build triceps strength, promote muscle growth and hypertrophy, improve endurance, and enhance upper body strength. By incorporating this exercise into your workout routine, you can take your fitness to the next level and achieve your fitness goals.

Proper Form and Technique

To perform the JM press with proper form and technique, it is important to follow these steps:

Starting Position: Lie on a bench with your feet flat on the floor, and grasp the barbell at shoulder width or just inside. Lift the barbell out of the rack, and hold it above your chest.
Elbow Position: Tuck your elbows to your sides at 45 degrees on the descent. This will help to engage your triceps and reduce the strain on your biceps.
Weight and Tension: Take a deep breath, tighten your glutes, and lower the bar to your sternum. Make sure to keep tension in your triceps throughout the exercise.
Pushing Up: Push the barbell back up in a straight bar path, extending your elbows until your arms are fully extended. Remember to keep your shoulders stable throughout the exercise.
90 Degrees of Elbow Flexion: At the bottom of the movement, your elbows should be at a 90-degree angle. This will help to ensure that you are engaging your triceps fully.

By following these steps, you can perform the JM press with proper form and technique, which will help you to build bigger and stronger triceps. Remember to start with a light weight and gradually increase the weight as you become more comfortable with the exercise.

Equipment for JM Press

To perform the JM Press, you will need some equipment. Here are the essential items you need:

Barbell: The barbell is the most common equipment used for the JM Press. It is a long metal bar that you can load with weights. You will need a barbell with a weight that you can handle.
Bench: A bench is necessary to perform the JM Press. You will lie down on the bench to perform the exercise. You can use a flat bench or an adjustable bench, depending on your preference.
Rack: A rack is not necessary, but it can be helpful to have one. You can use the rack to load and unload the barbell easily. It can also help you to set up the barbell at the right height.
Dumbbells: Dumbbells can be used for the JM Press, but they are not as common as barbells. You will need two dumbbells of equal weight. You will hold the dumbbells with an overhand grip and perform the exercise.
Smith Machine: The Smith Machine is a piece of equipment that can be used for the JM Press. It is a barbell attached to a vertical track. You can adjust the height of the barbell easily with the Smith Machine.
EZ-Bar: An EZ-Bar is a curved barbell that can be used for the JM Press. It can be easier on the wrists than a straight barbell. You will hold the EZ-Bar with an overhand grip and perform the exercise.

When choosing equipment for the JM Press, it is important to consider your experience level and fitness goals. If you are a beginner, it is best to start with a lighter weight and focus on proper form. As you become more experienced, you can gradually increase the weight.

Overall, the equipment you choose for the JM Press should be comfortable and safe to use. Make sure to choose equipment that fits your body size and fitness level.

Common Mistakes and How to Avoid Them

When performing the JM press, there are some common mistakes that can lead to injury or limit the effectiveness of the exercise. Here are some tips on how to avoid these mistakes and get the most out of your workout:

Elbow Position

One of the most common mistakes people make when performing the JM press is allowing their elbows to flare out to the sides. This can put unnecessary strain on the elbow joint and limit the range of motion. To avoid this, keep your elbows tucked in close to your body throughout the movement.

Shoulder Placement

Another common mistake is allowing your shoulders to roll forward during the exercise. This can put strain on the shoulder joint and limit the effectiveness of the exercise. To avoid this, keep your shoulders back and down throughout the movement.

Form

Proper form is essential when performing the JM press. Make sure you are using a straight bar path and keeping your core tight throughout the movement. Avoid arching your back or allowing your hips to rise off the bench.

Range of Motion

Many people make the mistake of not using a full range of motion when performing the JM press. This can limit the effectiveness of the exercise and lead to muscle imbalances. Make sure you are lowering the bar all the way down to your chest and pressing it all the way back up to full extension.

By avoiding these common mistakes and focusing on proper form and technique, you can get the most out of your JM press workout. Remember to start with light weights and gradually increase the weight as you become more comfortable with the exercise.

Variations and Alternatives

There are several variations and alternatives to the JM Press that can help you target your triceps in different ways. Here are some of the most popular ones:

Skull Crushers: This exercise is similar to the JM Press, but it is performed lying on a bench with the arms extended vertically. The barbell is then lowered towards the forehead, and then pushed back up.
Close-Grip Bench Press: This exercise is performed with a narrow grip on the barbell, which targets the triceps more than the chest. It is a great alternative to the JM Press if you want to work on your lockout strength.
Floor Press: This exercise is performed lying on the floor, which limits the range of motion. It is a great alternative to the JM Press if you have shoulder issues or want to focus on your triceps without involving your chest.
Pushdowns: This exercise is performed on a cable machine, and involves pushing the cable down towards the floor with your hands. It is a great alternative to the JM Press if you want to isolate your triceps and avoid involving your chest.
Kickbacks: This exercise is performed with dumbbells, and involves extending the arm backwards while keeping the elbow close to the body. It is a great alternative to the JM Press if you want to work on your triceps without involving your chest or shoulders.

It is important to note that powerlifters often use the JM Press as an accessory exercise to improve their bench press lockout strength. However, if you are not a powerlifter, you can still benefit from incorporating variations and alternatives to the JM Press into your workout routine.

JM Press for Different Skill Levels

The JM press is a versatile triceps exercise that can be performed by lifters of all skill levels. Beginners can use lighter weights and focus on proper form, while advanced lifters can increase the weight and intensity to challenge their muscles.

For beginners, it is important to start with a weight that is comfortable and allows for proper technique. A spotter can be helpful in ensuring that the lifter is using correct form and avoiding injury. Beginners should also focus on a full range of motion, lowering the weight slowly to the chest and then pressing it back up.

Powerlifters can benefit from the JM press as it can help strengthen the triceps and improve lockout strength in the bench press. They can use heavier weights and perform the exercise as part of their regular training routine. A spotter may still be necessary when performing heavier lifts.

Range of motion is important in the JM press, and lifters should focus on lowering the weight to the chest and then pressing it back up to full extension. This can be challenging for lifters with limited mobility, but incorporating mobility exercises and stretching can help improve range of motion.

In summary, the JM press is a valuable exercise for lifters of all skill levels. Beginners should focus on proper form and a full range of motion, while advanced lifters can challenge themselves with heavier weights and intensity. Powerlifters can benefit from the exercise to improve lockout strength in the bench press. Range of motion is important and can be improved with mobility exercises and stretching.

Muscles Worked in JM Press

JM Press is a compound exercise that targets multiple muscle groups, including the triceps, chest, shoulders, and biceps. It is an excellent exercise for building upper body strength and muscle mass. In this section, we will discuss the specific muscles worked during the JM Press.

Triceps

The triceps are the primary muscle group worked during the JM Press. The exercise targets all three heads of the triceps: the lateral head, medial head, and long head. The lateral head is responsible for extending the elbow, while the medial head assists in elbow extension and shoulder adduction. The long head is responsible for shoulder extension and elbow extension.

Chest

The chest muscles are also worked during the JM Press, although to a lesser extent than the triceps. The exercise targets the upper portion of the chest, specifically the clavicular head. The chest muscles assist in shoulder adduction and stabilization during the exercise.

Shoulders

The anterior deltoid muscles in the shoulders are also worked during the JM Press. This muscle group assists in shoulder flexion and abduction during the exercise. The lateral deltoid muscles may also be activated to a lesser extent.

Biceps

The biceps muscles are also activated during the JM Press, specifically the short head. The biceps assist in elbow flexion during the exercise.

Glutes

The glutes are stabilizer muscles during this press. They help to stabilize the body and maintain proper form during the exercise.

In conclusion, this Press is an excellent exercise for targeting multiple muscle groups in the upper body. It primarily works the triceps, but also engages the chest, shoulders, biceps, and glutes to a lesser extent. Incorporating this Press into your workout routine can help you build strength and muscle mass in your upper body.

Incorporating JM Press into Your Workout Routine

To get stronger and gain muscle faster, incorporating this press into your workout routine can be a great option. This exercise is perfect for building triceps muscles, improving strength, and developing power.

If you are a powerlifter or weightlifter, this press can be a useful exercise to help with your lifting. It can also help with hypertrophy and muscle growth. Additionally, it can improve endurance and recovery.

To get started with this press, it is important to learn proper form and technique. Watching tutorials or getting expert insights can be helpful. It is also important to start with a light weight and high reps to allow your body to become accustomed to the movement.

When incorporating this press into your workout routine, it is recommended to do it once or twice a week. It can be done as a standalone exercise or as part of a superset.

Here are a few tips for incorporating the JM press into your workout routine:

Warm up properly before starting the exercise
Start with a light weight and gradually increase the weight as you become more comfortable
Focus on proper form and technique to avoid injury
Include a variety of exercises in your workout routine to avoid overuse of muscles
Take rest days to allow your muscles to recover and prevent injury

In conclusion, this press can be a great exercise to add to your workout routine for improving strength, building muscle, and increasing power. With proper form and technique, it can be a safe and effective exercise for people of all fitness levels.

Safety Measures and Precautions

When performing this press, safety should always be a top priority. Here are some important safety measures and precautions to keep in mind:

Use a spotter: Always have a spotter when performing this press. This is especially important when lifting heavier weights.
Proper form: Ensure that you are using proper form throughout the exercise. Keep your elbows tucked in and your shoulders stable. Avoid flaring your elbows out or letting your shoulders shrug up towards your ears.
Protect your elbows: This press can be hard on the elbows, so it’s important to take precautions to protect them. Start with lighter weights and gradually increase the weight as your form and strength improve. If you experience any pain or discomfort in your elbows, stop the exercise immediately.
Engage your shoulders and hips: To prevent injury and get the most out of the exercise, engage your shoulders and hips throughout the movement. Keep your feet flat on the floor and your core tight.
Choose the right stopping point: When performing this press, it’s important to choose the right stopping point. Lower the barbell until it reaches your chin or lower chest, but avoid letting it touch your neck or upper chest.

By following these safety measures and precautions, you can safely and effectively perform this press to build strength and size in your triceps.

Conclusion

In conclusion, the JM press is a highly effective exercise for building strength and muscle mass in the triceps. It can be performed with a barbell or dumbbells, and proper form is essential for avoiding injury and maximizing results.

When performing this press, it is important to maintain a stable and arched back, keep the elbows tucked in at a 45-degree angle, and lower the bar to the sternum while maintaining control.

This press can be incorporated into a variety of workout routines, and it is particularly useful for powerlifters and bodybuilders looking to increase their bench press strength. It can also be used as a supplemental exercise to target the triceps specifically.

Overall, this press is a valuable addition to any strength training program. With proper form and consistent practice, it can help individuals achieve their fitness goals and improve their overall health and wellness.

Frequently Asked Questions

What part of the tricep does the JM Press target?

This press is an effective exercise for targeting the long head of the triceps, which is the largest of the three heads of the triceps muscle. This exercise also works the lateral head and medial head of the triceps, making it a great overall triceps builder.

What is the difference between the JM Press and Skull Crushers?

The JM Press and Skull Crushers are both great exercises for building the triceps, but they target different parts of the muscle. While Skull Crushers primarily work the lateral head of the triceps, the JM Press targets the long head of the triceps. Additionally, the JM Press involves a more complex movement pattern than Skull Crushers, making it a more challenging exercise to perform.

What is a good weight to start with for the JM Press?

It’s important to start with a weight that you can comfortably lift for 8-10 reps with good form. As you become more comfortable with the exercise, you can gradually increase the weight. However, it’s important to avoid lifting too heavy too soon, as this can lead to injury.

When is the best time to incorporate the JM Press into my workout routine?

This press can be incorporated into your workout routine at any time, but it’s best to perform it after your primary pressing exercises, such as the bench press or overhead press. This will ensure that your triceps are properly warmed up and ready for the exercise.

Can beginners safely perform the JM Press?

While this press is a more advanced exercise, beginners can safely perform it with proper form and technique. It’s important to start with a lighter weight and focus on proper form before increasing the weight.

How does the JM Press compare to the traditional bench press?

While the JM Press and traditional bench press both work the chest, shoulders, and triceps, the JM Press places a greater emphasis on the triceps. Additionally, the JM Press involves a more complex movement pattern, making it a more challenging exercise to perform.

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