JM Press

The JM Press, named after powerlifter JM Blakley, is a hybrid exercise that combines elements of both skull crushers and bench presses. This compound movement primarily targets the triceps while engaging the chest and shoulders. Proper execution of the JM Press involves a controlled descent to the chest, a brief pause, and then an explosive press upward. This guide outlines the step-by-step technique for performing the JM Press, emphasizing form and muscle engagement.

Muscles Targeted:

1. Primary Muscles: Triceps Brachii
2. Secondary Muscles: Chest, Shoulders

Equipment:

1. Barbell
2. Bench

Step-by-Step Guide:

1. Set Up:

• Load an appropriate weight onto a barbell and secure it with collars.
• Lie on a flat bench with your feet flat on the floor.

2. Grip:

• Grip the barbell with a grip slightly narrower than shoulder-width.
• Ensure a firm grip and symmetrical hand placement on the bar.

3. Starting Position:

• Hold the barbell with arms fully extended above your chest.
• The starting position resembles that of a standard bench press with a closer grip.

4. Descent:

• Lower the barbell to the upper chest or slightly over the neck in a controlled manner by bending the elbows, keeping them directly at your sides.

5. Pause:

• Once the barbell is just above the chest, pause briefly to emphasize the triceps stretch.

6. Press Upward:

• Explosively press the barbell back to the starting position, extending the arms fully.
• Engage the triceps, chest, and shoulders in the upward phase of the movement.

7. Repeat:

• Perform the JM Press for the desired number of repetitions, maintaining control and proper form throughout.

Tips for JM Press:

1. Controlled Descent: Lower the barbell with control to maximize triceps engagement and minimize strain on the shoulders.
2. Brief Pause: Emphasize the brief pause at the bottom of the movement to fully engage the triceps and enhance the stretch reflex.
3. Elbow Positioning: Allow the elbows to stay as close to your sides as possible during the descent and maintain a natural path. This helps target the triceps effectively.
4. Full Extension: Fully extend the arms at the top of the movement to maximize triceps contraction.
5. Breathing: Inhale during the descent and exhale during the explosive press upward.

Safety Precautions:

• Use a spotter, especially when handling heavy weights.
• Start with a conservative weight to ensure proper form before progressing to heavier loads.

The JM Press is a versatile exercise that can be incorporated into upper body strength training routines. Focus on mastering the form and gradually increasing the weight for optimal triceps development and overall upper body strength.