The Ultimate Tricep Builder

The JM Press is a powerful hybrid exercise designed by legendary powerlifter JM Blakely to build immense tricep strength and pressing power. By blending the mechanics of a close-grip bench press with a tricep extension, it places an unparalleled, targeted load on the triceps. This unique movement was Blakely's solution not only for consolidating his assistance work but also as a strategic tool to help his body heal from heavy bench workouts, making it a cornerstone for both strength and longevity.

To master this exercise and unlock its benefits safely, it is essential to learn the specific technique directly from its creator.

A Word from the Inventor, JM Blakely

JM Blakely developed this exercise out of a need to train his triceps intensely without compromising his ability to recover. He found that performing two or three separate tricep exercises was too taxing, so he combined a press and an extension into a single, efficient movement. The express purpose of the JM Press is to put a "ton of pressure" on the triceps, forcing them to adapt and grow stronger while giving the shoulders a chance to heal from heavy benching.

Critical Safety Warning: Start Light and Listen to Your Elbows

This is the most crucial consideration for anyone new to the JM Press. The unique mechanics of this lift place significant stress on the elbow tendons.

Warning: JM Blakely already possessed world-class tendon strength when he invented this lift after many years of heavy training. As a new learner, your muscles will get stronger much faster than your tendons can adapt. If you feel your elbows getting "hot," you must back off the weight immediately to avoid injury. Long-term progress requires patience; do not rush to add weight.

With that crucial warning in mind, let's get you set up to perform the exercise safely and effectively.

The Setup: Your Foundation for a Perfect Press

The setup for the JM Press is simple, but every detail is critical for correct execution and placing the stress on the triceps, not the joints.

• Bar & Grip: Use a standard barbell with a grip similar to a close-grip bench press, about 15-18 inches wide. On a standard barbell, a good starting point is placing two fingers on the smooth part and two on the knurling.
  
  
• Body Position: Lie completely flat on the bench. Unlike a powerlifting-style bench press, no arch is needed for this movement.
  
  
• Elbow Angle: Your elbows should be flared out at a 45-degree angle from the midline of your body. This angle must be maintained throughout the lift.

Now that you're in the correct starting position, let's walk through each phase of the movement.

Step-by-Step Execution: From Top to Bottom

Follow these four phases precisely to perform a perfect JM Press.

1. The Unrack and Starting Position Unrack the barbell and hold it at arm's length, just as you would for a bench press. Before you begin the descent, double-check that your grip width is correct and your elbows are locked in at their 45-degree angle.
   
   
2. The Descent (Bringing the Bar Down). This is the most technical part of the lift and involves three simultaneous actions. The bar path should travel towards a point between your lower chin and throat.
   
   
   • Keep the Elbows UP: This is the defining characteristic of the lift. Your elbows must stay high and pointing towards the ceiling throughout the entire descent. They should not drop down towards your sides or lats.
     
     
   • Rock the Wrists Back: As the bar comes down, actively "rock the knuckles back" or "curl your wrists away." This unique motion pre-positions the wrists for a powerful press from the bottom.
     
     
   • Aim for the Chin/Throat: Let the movement stop naturally when your forearms make firm contact with your biceps. Do not allow your shoulders or elbows to drop to bring the bar lower.
     
     
3. The Bottom Position (Building Support) At the bottom of the movement, actively use what JM Blakely calls "tissue leverage." As your forearms press into your biceps, flex both your biceps and your forearms. This creates a solid, muscular shelf to press from, which Blakely compares to "taking a half a tennis ball and taping it to the inside of your arm." This tension provides critical support and power for the ascent. This demonstrates why building bigger arms, including the biceps, provides a direct and tangible benefit to your pressing strength.
   
   
4. The Ascent (The "Punch") From the bottom position, drive the bar back up with a simple, powerful "punch" straight towards the ceiling. As you press, your wrists will naturally uncurl and return to a normal, straight position at the top of the lift.

Executing these steps correctly is key, but it's just as important to know what common mistakes look and feel like.

Common Mistakes and How to Fix Them

According to JM Blakely, nearly all form errors stem from incorrect elbow position.

By avoiding these errors, you can focus on the key principles that make the JM Press so effective.

Final Checklist: Your 3 Keys to Success

Distill every rep down to these three non-negotiable cues for a perfect and safe JM Press.

1. Elbows Stay High: Keep your elbows above the plane of your body, pointing toward the ceiling. If they drop, it's not a JM Press.
   
   
2. Rock Your Wrists: The unique wrist curl on the way down is essential for correct positioning and generating power on the way up.
   
   
3. Start Light, Be Patient: Your tendons need time to adapt. Heed the "hot elbow" warning and prioritize longevity over lifting heavy weights in the beginning.