JM Press Guide 2026: The Powerlifting Triceps Builder
The JM Press is what happens when a close-grip bench and a skullcrusher have a powerlifting baby — a brutal triceps movement invented by JM Blakley that builds the lockout strength bench press plateaus fear. It looks wrong, feels awkward the first week, and then your triceps start growing like they owe you money.
📋 Key Takeaways
- →What It Actually Is
- →Setup and Form Cues
- →JM Press vs Lookalikes
- →Programming It In
- →Lockout Is a Triceps Problem
📑 Table of Contents
What It Actually Is
You lower the bar to your upper chest/neck area with a close grip while letting elbows flare — a hybrid where the bar path is half bench press, half extension. The result loads the triceps through both extension and pressing ranges, which is why equipped powerlifters have used it for decades to smash sticking points at lockout.
Setup and Form Cues
- •Grip: 12-16 inches apart, roughly shoulder width — never ultra-close, that is wrist pain
- •Unrack like a bench press, bar starts over shoulders
- •Lower to upper chest/base of neck while elbows come forward and slightly out
- •Forearms should end roughly vertical — think "bend the bar toward your throat"
- •Press back up with triceps first, not by flaring into a normal bench
- •Start at 50-60% of your close-grip bench — it is heavier than a skullcrusher, lighter than a bench
JM Press vs Lookalikes
| Movement | JM Press | Close-Grip Bench | Skullcrusher |
|---|---|---|---|
| Bar path | Hybrid diagonal | Straight vertical | Extension arc |
| Triceps load | Very high | High | High isolation |
| Elbow stress | Moderate | Low | High |
| Skill demand | Medium | Low | Low |
Programming It In
- •Best slot: second pressing movement on bench day, or main accessory after bench
- •Rep ranges: 3-5 sets of 5-8 for strength, 8-12 for hypertrophy blocks
- •Keep 1-2 reps in the tank — failure reps grind elbows for no extra gain
- •Pair with an extension (pushdown or overhead) to cover the stretched position the JM press misses
- •Elbows cranky? Do them second, warm, and cap at 3 sets
Lockout Is a Triceps Problem
If your bench dies at the top, chest and shoulders are not the issue. Six weeks of JM presses twice a week is the cheapest lockout fix in barbell training.
Shop Benches & BarsBuild Your Lockout
A flat bench, a barbell, and six focused weeks — the lockout fix costs nothing but effort.
Shop Benches & BarsRelated Guides
BarbellNearMe Editorial Team
Reviewed by certified strength coaches · How we test
Our editorial team includes competitive powerlifters, Olympic weightlifters, and CrossFit athletes with 10+ years of experience. Every guide is fact-checked against manufacturer specs, peer-reviewed research, and hands-on testing. We do not accept paid placements — recommendations are based solely on performance, value, and durability.
Frequently Asked Questions
Is the JM press bad for elbows?
It can be if you go too heavy, too often, or with an ultra-close grip. Shoulder-width grip, submaximal reps, and twice-a-week frequency keep most elbows happy. If it still hurts, close-grip bench and dips cover the same strength.
How much weight should you JM press?
Start around 50-60% of your close-grip bench press. Most lifters settle at 60-70% of their bench for working sets — it is a triceps builder, not an ego lift.
JM press vs skullcrusher — which builds bigger triceps?
JM press moves more total load and hits the pressing fibers harder; skullcrushers isolate the long head better in the stretched position. Best answer: JM press for strength, an overhead extension for the stretch — do both.
Where should the bar touch on a JM press?
Upper chest to base of neck — roughly where a guillotine press would land. If the bar hits mid-chest you are just doing a weird close-grip bench and losing the hybrid leverage.
Can beginners do JM presses?
Not yet — grooving a consistent bar path matters more in year one. Get a solid close-grip bench first, then add JM presses once your press pattern is automatic and your triceps become the bottleneck.