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Mastering Strength Training With The JM Press: Benefits, Techniques, And Tips

martin January 06, 2025

The JM Press is a game-changer in the world of strength training, combining elements of the bench press and tricep extensions to create a powerhouse exercise. Whether you're a seasoned lifter or a fitness enthusiast looking to enhance your upper body strength, the JM Press can be a valuable addition to your workout routine. Its unique movement pattern targets the triceps like no other, making it a go-to exercise for building arm strength and improving pressing power.

Invented by powerlifting legend JM Blakley, the JM Press has gained popularity for its efficiency and effectiveness in isolating the triceps without putting unnecessary strain on the shoulders and elbows. This movement is particularly favored by powerlifters, bodybuilders, and athletes aiming for stronger and more defined arms. By incorporating the JM Press into your regimen, you can achieve both functional strength and aesthetic improvements.

In this article, we'll delve deep into everything you need to know about the JM Press. From its origins and benefits to proper form and common mistakes, we’ll provide a comprehensive guide to mastering this exercise. Additionally, we’ll answer some frequently asked questions and provide expert tips to help you maximize your results. Whether you're a beginner or an advanced lifter, this guide will empower you with the knowledge and confidence to incorporate the JM Press into your fitness journey.

What is the JM Press?
Origins and Inventor: Who Created the JM Press?
What are the Benefits of the JM Press?
Which Muscles Does the JM Press Target?
How to Perform the JM Press: Step-by-Step Guide
Common Mistakes to Avoid During the JM Press
JM Press vs. Close-Grip Bench Press: What’s the Difference?
Is the JM Press Safe for Beginners?
Variations of the JM Press for Different Skill Levels
What Equipment Do You Need for the JM Press?
How to Integrate the JM Press into Your Workout Routine
Tips for Progressing with the JM Press
FAQs About the JM Press
Final Thoughts on the JM Press

What is the JM Press?

The JM Press is a compound exercise that bridges the gap between a bench press and a tricep extension. This unique movement was created to specifically target the triceps while minimizing stress on the shoulders and elbows. Unlike traditional tricep exercises, the JM Press allows for heavier loads, making it ideal for building strength and muscle mass in the upper arms.

In essence, the JM Press is performed by lowering the barbell in a controlled manner towards the upper chest and then pressing it back up, focusing on the triceps' engagement throughout the movement. This exercise is a staple in many strength training programs due to its efficiency and ability to build pressing power, which is crucial for athletes and weightlifters alike.

Origins and Inventor: Who Created the JM Press?

The JM Press is named after its inventor, JM Blakley, a renowned powerlifter known for his incredible strength and innovative training techniques. Blakley designed this exercise as a way to strengthen the triceps without overloading the joints, particularly for powerlifters who rely on powerful arm extension for bench presses and other lifts.

JM Blakley’s influence in the strength training community extends beyond this exercise. His focus on technique, precision, and safety has inspired countless athletes to adopt smarter training practices. The JM Press remains one of his most significant contributions, widely regarded as a go-to exercise for tricep development.

What are the Benefits of the JM Press?

The JM Press offers several advantages for individuals looking to improve their strength and physique:

Tricep Isolation: The JM Press specifically targets the triceps, helping to build strength and size in this crucial muscle group.
Joint-Friendly: Unlike some pressing movements, the JM Press minimizes strain on the shoulders and elbows, making it a safer option for many lifters.
Improved Pressing Power: Developing stronger triceps contributes to better performance in bench presses, overhead presses, and other compound lifts.
Versatility: The JM Press can be performed with a barbell, dumbbells, or even resistance bands, allowing for flexibility in training.
Efficiency: By combining elements of a bench press and tricep extension, the JM Press provides a comprehensive upper-body workout in a single movement.

Which Muscles Does the JM Press Target?

The primary muscle group targeted by the JM Press is the triceps brachii, which is responsible for extending the elbow joint. This muscle group consists of three heads:

Long Head: The largest portion of the triceps, which plays a key role in elbow extension and stabilization.
Lateral Head: Located on the outer part of the upper arm, this head contributes to the triceps’ overall shape and strength.
Medial Head: Found near the elbow, the medial head is essential for elbow stability and movement.

Additionally, the JM Press engages the chest, shoulders, and core muscles to a lesser extent, providing a well-rounded upper-body workout.

How to Perform the JM Press: Step-by-Step Guide

Follow these steps to perform the JM Press with proper form:

Set Up: Lie on a flat bench with your feet firmly planted on the ground. Grip a barbell with a close grip, slightly narrower than shoulder-width.
Starting Position: Lift the barbell off the rack and hold it above your chest with fully extended arms.
Lower the Barbell: Bend your elbows and lower the barbell towards your upper chest, keeping your wrists straight and elbows tucked in.
Pause: Once the barbell is close to your chest, pause for a moment to maximize muscle engagement.
Press Up: Push the barbell back to the starting position, extending your elbows fully while keeping control of the movement.

Aim for 3–4 sets of 8–12 repetitions, depending on your training goals. Start with a lighter weight to master the technique before progressing to heavier loads.

Common Mistakes to Avoid During the JM Press

To get the most out of the JM Press, avoid these common mistakes:

Flaring Elbows: Keep your elbows tucked in to protect your joints and ensure proper tricep activation.
Using Too Much Weight: Start with a manageable weight to focus on form and prevent injury.
Rushing the Movement: Perform the exercise slowly and with control to maximize muscle engagement.
Incorrect Grip: Use a close grip that feels comfortable and allows for a full range of motion.

By avoiding these pitfalls, you can ensure a safe and effective workout.

JM Press vs. Close-Grip Bench Press: What’s the Difference?

While the JM Press and close-grip bench press are both excellent exercises for the triceps, they differ in their mechanics and focus. The JM Press emphasizes a more isolated movement, targeting the triceps directly with minimal shoulder involvement. In contrast, the close-grip bench press engages the chest and shoulders to a greater extent, making it a more compound lift.

Both exercises have their place in a well-rounded training program, but the JM Press is particularly effective for individuals looking to prioritize tricep development and pressing power.

Is the JM Press Safe for Beginners?

The JM Press is generally safe for beginners, provided they focus on proper form and start with a lighter weight. Beginners should consider working with a coach or experienced lifter to learn the correct technique and avoid common mistakes.

For those new to strength training, incorporating the JM Press into a program with foundational exercises like push-ups, bench presses, and tricep dips can help build the strength and coordination needed for this movement.

Variations of the JM Press for Different Skill Levels

To accommodate different skill levels and goals, consider these JM Press variations:

Dumbbell JM Press: Use dumbbells instead of a barbell for greater range of motion and individual limb engagement.
Incline JM Press: Perform the exercise on an incline bench to shift the emphasis slightly and engage different muscle fibers.
Resistance Band JM Press: Use resistance bands for a lower-impact option that’s easier on the joints.

What Equipment Do You Need for the JM Press?

The JM Press requires minimal equipment, making it accessible for most lifters. Here’s what you’ll need:

A flat bench
A barbell or dumbbells
Weight plates (optional, depending on your strength level)

For those training at home, resistance bands can be used as an alternative to free weights.

How to Integrate the JM Press into Your Workout Routine

The JM Press can be included in your workout routine as a primary tricep exercise or as an accessory movement. Here’s how you can structure it:

As a Primary Exercise: Perform 3–4 sets at the beginning of your workout when your energy levels are highest.
As an Accessory Movement: Include the JM Press after compound lifts like the bench press to further target the triceps.

Tips for Progressing with the JM Press

To continue improving with the JM Press, follow these tips:

Gradually increase the weight as your strength improves.
Experiment with different variations to challenge your muscles in new ways.
Focus on progressive overload by increasing the number of sets, reps, or resistance over time.

FAQs About the JM Press

1. Can the JM Press replace other tricep exercises?

While the JM Press is highly effective, it’s best used in conjunction with other tricep exercises for optimal results.

2. How often should I perform the JM Press?

Incorporate the JM Press 1–2 times per week, depending on your training goals and recovery ability.

3. Is the JM Press suitable for people with shoulder issues?

The JM Press is generally joint-friendly, but individuals with shoulder issues should consult a healthcare professional before adding it to their routine.

4. Should I use a spotter for the JM Press?

Using a spotter is recommended, especially when lifting heavier loads, to ensure safety.

5. Can I perform the JM Press with resistance bands?

Yes, resistance bands are a great alternative for those without access to weights or for individuals seeking a lower-impact option.

6. How do I know if I’m doing the JM Press correctly?

Focus on keeping your elbows tucked in and maintaining control throughout the movement. If in doubt, seek feedback from a coach or experienced lifter.

Final Thoughts on the JM Press

The JM Press is a versatile and effective exercise for anyone looking to build stronger, more defined triceps. By mastering its technique and incorporating it into your training program, you can unlock new levels of strength and performance. Remember to prioritize form, start with manageable weights, and progress gradually to maximize your results. With consistency and dedication, the JM Press can become a cornerstone of your fitness journey.