JM Press Mistakes to Avoid
Making it too much like a bench press — the bar should lower to the chin/throat, not mid-chest. If it's hitting your chest, elbows aren't drifting forward enough.
Making it too much like a skull crusher — some forward elbow drift is intentional. If your upper arms are completely still, that's just a skull crusher.
Going heavy before mastering the path — the JM press has a unique bar path. Start very light and feel the hybrid motion before adding weight.
Touching the throat aggressively — 'lower to the throat area' means the bar reaches that region, not that it crashes into your neck. Controlled and precise.
JM Press Muscles Worked
The JM press combines tricep extension mechanics with pressing mechanics, heavily loading the triceps while the chest and front delts provide some assistance. It's one of the most effective exercises for building bench press lockout strength.
JM Press FAQ
What is a JM press?
A hybrid between a close-grip bench press and a skull crusher. The bar lowers to the chin/throat area with elbows drifting forward. It was developed by powerlifter JM Blakley specifically for building bench press lockout strength.
Is the JM press dangerous?
Not with proper form and appropriate weight. The bar goes near the throat, which sounds scary, but with control it's perfectly safe. Start with just the bar to learn the path.
JM press vs close-grip bench?
Close-grip bench is a press (elbows stay under the bar). JM press is a hybrid (elbows drift forward, more extension component). JM press isolates the triceps more. Close-grip bench is simpler and allows heavier loads.
How heavy for JM press?
Start at about 60-70% of your close-grip bench. The unique path means less weight but more tricep isolation. Build up slowly as you master the movement.