The JM press is a hybrid between a close-grip bench press and a lying triceps extension. Named after powerlifter JM Blakley, it combines the heavy loading potential of a bench press with the specific triceps stimulus of an extension. It’s a favourite of powerlifters chasing a bigger bench press through triceps development.
What it is
The JM press is a barbell exercise lying flat on the bench. The lifter uses a close grip (shoulder-width or narrower), lowers the bar toward the neck with elbows flared slightly, and pauses briefly before pressing back to lockout. The unique bar path and elbow position load the triceps heavily while allowing bench-level weights.
Muscles worked
| Muscle | Contribution |
|---|---|
| Triceps (all heads) | ~70 % |
| Anterior deltoid, chest | ~20 % |
| Forearms, core | ~10 % |
How to JM press: 5 steps
-
Set up bench
Lie flat, **grip the bar at shoulder-width or slightly narrower.**
-
Lower toward neck
**Elbows flared to about 45°, lower toward the neck** in a controlled arc.
-
Pause
**Brief pause at the bottom** just above the throat/collarbone.
-
Press up
**Press explosively back to lockout.** Triceps drive the movement.
-
Repeat
Lower with control. Continue for target reps.
How it differs from close-grip bench
- Bar lowers toward neck. Close-grip bench lowers to the sternum/lower chest.
- Elbows flare slightly. Close-grip bench keeps elbows tight; JM press allows flare.
- Pause at bottom. Brief pause before pressing eliminates momentum.
- More triceps, less chest. The bar path shifts work more to the triceps than a standard close-grip bench.
Common mistakes
When to use this variation
Use the JM press as a triceps-focused bench accessory or for powerlifters wanting bench-carryover triceps work. Program 3-4 sets of 5-8 reps. Pair after main bench work or on triceps-focused sessions.
FAQ
Is it dangerous with the bar going toward the neck?
Only with sloppy technique. Use a spotter or safety pins. The pause at the bottom prevents runaway descent.
JM press or close-grip bench?
Both build triceps and bench. JM press biases triceps more heavily. Rotate between them.
Elbow width?
About 45° from the body — flared more than close-grip bench but less than standard bench. Experiment to find your groove.
Related exercises
- Close-Grip Bench Press: strict triceps bench
- Skull Crusher: EZ-bar extension
- Lying Triceps Extension: pure isolation
- Dips: bodyweight triceps builder
