Barbell JM Bench Press
Description
The JM press, named after powerlifter JM Blakley, is a hybrid between a skull crusher and a close-grip bench press. The bar lowers toward the upper chest with the elbows tucked and the triceps doing nearly all the work, allowing heavy loading for direct tricep mass and lockout strength.
Muscle Group
Equipment Required
Barbell JM Bench Press Instructions
- Lie on a flat bench with feet planted on the floor. Grip the barbell about shoulder-width.
- Unrack the bar and hold it over your chest with arms extended.
- Lower the bar slowly toward the top of your chest while letting your elbows travel forward.
- The bar path should look like a hybrid of a skull crusher and a close-grip press — elbows tuck and forearms angle slightly back.
- Stop when the bar is just above your upper chest with elbows pointed forward.
- Drive the bar back up by extending your elbows powerfully.
- Lock out at the top with arms straight over the chest.
- Aim for 6 to 10 reps. Use a spotter — the bar path is unforgiving with heavy loads.
Barbell JM Bench Press Form & Visual
Barbell JM Bench Press Benefits
- Heavy tricep overload not possible with skull crushers
- Builds powerful lockout strength for the bench press
- Joint-friendlier than skull crushers for many lifters
- Allows progressive overload on the triceps
- Direct carryover to competitive bench press
- Builds tricep size with compound mechanics
Barbell JM Bench Press Muscles Worked
- Triceps brachii (long, lateral, and medial heads)
- Pectoralis major (lower fibers)
- Anterior deltoid
- Anconeus
Barbell JM Bench Press Variations & Alternatives
- Close Grip Bench Press
- Skull Crusher
- Barbell Floor Press
- Barbell Bench Press
