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JM Press

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

HardTriceps

About this exercise

The EZ barbell JM bench press is an advanced triceps-dominant pressing movement that combines a skull crusher and a close-grip bench press into a single motion. Named after powerlifter JM Blakley, it builds massive triceps strength and transfers directly to the lockout portion of the bench press.

How to Perform

  • Lie flat on a horizontal bench and hold the EZ barbell with a close grip directly over your upper chest
  • Begin with arms fully extended and keep the wrists neutral using the angled EZ bar grips
  • Bend your elbows and lower the bar toward your lower throat or upper chest while simultaneously allowing the elbows to flare slightly outward and forward
  • At the bottom, your forearms should be roughly parallel to the floor and close to your face
  • Drive the bar back up by forcefully extending the elbows, keeping the movement controlled
  • Focus on triceps contraction rather than using chest or shoulder drive
  • Keep your feet flat on the floor and maintain a slight arch in your lower back throughout

Muscle Activation

Primary
Triceps
Secondary
Front shouldersUpper chestMiddle chest

Common Mistakes

Common mistakes content is coming soon.

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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