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JM Press

Step by step instructions, muscle activation and variants for the JM Press.

MediumTriceps

About this exercise

The JM Press is a powerlifting accessory movement that blends the close-grip bench press and the lying triceps extension into a single motion. Created by powerlifter JM Blakley, it places intense stress on the triceps while also recruiting the chest and front delts. It is a staple for building pressing strength and triceps mass.

How to Perform

  • Lie flat on a bench and unrack the barbell with a shoulder-width or slightly narrower grip
  • Hold the bar directly over your upper chest with arms extended
  • Lower the bar toward your throat/upper chest by bending at the elbows and allowing them to flare slightly outward
  • At the bottom, the bar should be just above your upper chest with forearms angled back slightly
  • Press the bar back up in a straight path by extending the elbows until arms are fully locked out
  • Repeat for the desired number of repetitions

Muscle Activation

Primary
Triceps
Secondary
Front shouldersMiddle chest

About the JM Press

The JM Press is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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