JM Press for Tricep Mass

The JM press - named after powerlifter JM Blakley - is a hybrid between a close-grip bench press and a skull crusher. It may be the single best tricep mass builder, yet almost nobody in Malaysian gyms does it.

How It Differs from Close-Grip Bench

In a close-grip bench press, the bar moves in a relatively straight line. In a JM press, the bar lowers toward your chin/upper chest area (like a skull crusher) but you press it back up and slightly forward (like a bench press). This combination creates more tricep tension than either exercise alone.

Technique

1. Lie on a flat bench, grip the bar slightly narrower than shoulder width
2. Unrack and hold above your upper chest
3. Lower the bar toward your chin/throat area - elbows come forward
4. When forearms touch biceps (full elbow flexion), press back up and slightly toward your chest
5. The bar path is a slight J-curve, not straight up and down

Key Cues

• Elbows drift forward as you lower - this is what makes it different from bench press
• Forearms touch biceps at the bottom - full stretch on the triceps
• Press up and back - slight angle, not straight vertical
• Keep it controlled - this is not a speed exercise

Programming

• 3-4 sets of 8-12 reps
• Use after your main bench press or overhead press
• Start with about 50% of your bench press weight - the movement is harder than it looks
• Increase weight slowly as you master the technique

Safety

The bar does pass near your face. Use a spotter or perform in a Smith machine until you are comfortable with the movement pattern. Many lifters in Malaysian gyms use the Smith machine version with great results.