JM Press - Build Stronger Arms and Bench Power
Have you ever felt like your bench press just won't budge past a certain point, or maybe you're just looking for a way to get those arm muscles, particularly the ones at the back, really working hard? Well, there's a particular exercise, a rather special one, that many folks find makes a big difference for both those things. It's a bit of a clever combination of two familiar movements, and it aims right at where many people feel a bit weak when pushing heavy weights.
This unique exercise, which we're going to talk about quite a bit, is something that truly stands apart from the usual routine you might do for your arms. It's not just another push-up or a simple lift; it combines aspects of a close grip bench press and a lying tricep extension. This means it hits your triceps in a way that helps them get very, very strong, which is, you know, a pretty good thing for anyone who wants to lift heavier or just have more capable arms.
If you're someone who is always looking for ways to get stronger, especially when it comes to pressing things away from your body, then paying attention to this move could be very beneficial. It's a way to really focus on a specific part of your lift where you might be struggling, helping you to get past those sticking points. This guide aims to walk you through everything you need to know about this interesting exercise, helping you to get it right and see some good progress, too it's almost a certainty.
Table of Contents
- Who is JM Blakley and What's His Story?
- What Exactly is the JM Press?
- Why Consider Adding the JM Press to Your Routine?
- How Do You Properly Perform the JM Press?
- Building Impressive Strength
- Beyond the Bench - Broader Muscle Engagement
- Tips for Getting the Most Out of Your JM Press
- Your Path to Stronger Triceps
Who is JM Blakley and What's His Story?
When we talk about this specific exercise, the "jm press," it's only right to acknowledge the person who brought it into existence. This particular movement didn't just appear out of nowhere; it was thought up and put into practice by someone who really knew their way around a weight room. That person is an esteemed powerlifter named JM Blakley, someone who spent a lot of time pushing heavy things and figuring out how to get stronger, you know?
JM Blakley is known in the lifting world for being quite good at what he does. He's one of those individuals who doesn't just lift weights; he thinks deeply about how the body moves and how to make it more capable. It was through this kind of deep thinking and practical experience that he came up with this interesting way to work the triceps, which, in a way, shows his dedication to getting better at lifting.
His contribution to the fitness community, particularly for those who focus on strength sports, is something pretty special. He didn't just create an exercise; he found a way to address a common sticking point for many lifters, which is that last little bit of a bench press. This truly highlights his knack for figuring out practical solutions to real-world strength challenges, and that, is that, something to appreciate.
JM Blakley - A Pioneer in Strength
JM Blakley, in many respects, stands as a figure who really helped move things forward in the world of strength training. His approach wasn't just about lifting more weight; it was about understanding the finer points of how muscles work together during a lift. This kind of thoughtful consideration led to the creation of the jm press, a movement that speaks to his insights into human mechanics and how to improve them.
He's someone who really put in the effort to understand what makes a body strong, and how to get past those parts of a lift where you might feel stuck. His ideas and methods have, in a way, helped many people get past their own personal plateaus. It's pretty clear that his background as a powerlifter gave him a unique view on what exercises truly make a difference for strength gains, especially when it comes to the jm press, which is rather effective.
His personal journey in lifting, though we don't have all the specific details right here, clearly shaped his ability to invent such a targeted exercise. It's the kind of thing that comes from years of hands-on experience and a deep passion for the sport. This dedication means that when you perform the jm press, you're benefiting from the careful thought of someone who truly understands what it takes to build serious strength, you know?
| Occupation | Esteemed Powerlifter, Exercise Innovator |
| Known For | Inventing the JM Press exercise |
| Contribution | Developing a unique triceps exercise to improve pressing strength and address lockout weakness in the bench press |
What Exactly is the JM Press?
So, you might be wondering, what is this "jm press" everyone talks about? Well, it's a bit like a clever combination of two exercises you might already know. Think of it as taking the best bits of a close grip bench press and mixing them with a lying tricep extension, sometimes called a skull crusher. This makes for a movement that feels quite different from either one on its own, and it targets your arm muscles in a very specific way, you know?
When you do a close grip bench press, you're pushing a weight up from your chest, keeping your hands closer together than usual. And with a lying tricep extension, you're usually lowering the weight towards your head and then pushing it back up, mostly using your triceps. The jm press takes elements from both, creating a kind of hybrid action that puts a lot of good stress on the back of your arms, those triceps, which is what we want for growth, right?
It's not just a random mash-up, though. This exercise was specifically put together to get at those tricep muscles in a really effective way, helping them to get bigger and stronger. It's a compound movement, which means it involves movement at more than one joint, just like a regular bench press. This means it works several muscle groups at once, which is pretty efficient, and that, is that, a good thing for your workout.
The JM Press - A Unique Blending of Movements
The truly interesting thing about the jm press is how it brings together different parts of other exercises to create something new. You start it almost like you would a close grip bench press, with the bar over your chest. But as you lower the weight, instead of just bringing it to your chest, you also let your elbows move forward a bit, which is where the tricep extension part comes in. This blend makes it feel quite different, giving your triceps a very direct challenge, more or less.
This particular combination means that your triceps have to work hard through a longer path of motion than they might in a typical tricep exercise. It's not just about pushing straight up; there's a slight arc and a different angle of pull that really makes those muscles feel the effort. This is why many people find it to be a very, very effective exercise for building up the size and capability of their arms, especially for pressing movements.
It's a smart way to get your muscles to do more work in a single movement, which can be very helpful for making progress. By combining these two actions, the jm press allows you to load up a good amount of weight, making it a heavy tricep exercise that can really push your muscles to adapt and grow. This blending of movements is what makes it so special and worth considering for your routine, you know?
Why Consider Adding the JM Press to Your Routine?
So, with all the exercises out there, why should you even think about adding the jm press to what you already do? Well, for starters, if you're someone who pushes heavy weights, especially on a bench press, you might have noticed a spot where the weight just feels super heavy, usually towards the top of the lift, right before your arms are straight. That's often called the "lockout" point, and it's where many people feel weakest, you know?
This exercise, the jm press, is specifically designed to help with that exact problem area. It targets the muscles that are responsible for straightening your arms at the very end of a press. By making those muscles stronger, you're essentially building up your ability to push through that difficult part of the lift. This means your whole bench press can become more complete and feel much stronger, which is pretty cool, isn't it?
Beyond just helping your bench press, getting stronger triceps means your arms, in general, will be more capable. Whether you're doing other pressing movements, or just want to have arms that look a bit more substantial, this exercise contributes to that. It's a way to directly address a common area of weakness and turn it into a source of strength, which is a rather good reason to give it a try.
Targeting Weak Points with the JM Press
One of the biggest reasons people find the jm press so useful is its ability to really hit that "elbow lockout" part of a bench press. Think about it: you've pushed the bar almost all the way up, but then it just slows down, or even stops. That's your triceps telling you they need a bit more help. The jm press gives them that specific kind of work they need to get better at that final push, more or less.
By focusing on this specific part of the movement, the jm press helps you build what's called "specific strength." This means the strength you gain from this exercise directly carries over to that particular moment in your bench press where you might be struggling. It's like finding the exact missing piece of a puzzle and putting it in place, making the whole picture, or in this case, the whole lift, much more solid, you know?
Many lifters, even very experienced ones, find that their triceps are the limiting factor in their pressing strength. This exercise offers a solution by providing a very direct way to make those muscles capable of handling heavier loads through that critical range of motion. It's a smart way to make your whole pressing movement feel more powerful and complete, which is pretty important for making progress, actually.
How Do You Properly Perform the JM Press?
Getting any exercise right is important, and the jm press is no different. Since it's a mix of two movements, getting the form down means paying attention to a few things. You start this exercise in a similar way to how you'd set up for a close grip bench press. That means lying on a bench, with your feet planted firmly on the floor, and holding the bar with your hands a bit closer than shoulder-width apart, you know?
Once you've got your grip, you'll unrack the bar and hold it directly over your chest, with your arms straight. Now, here's where the jm press starts to show its unique character. Instead of just lowering the bar straight down to your chest, you'll let your elbows move forward a little as you lower the weight. The bar should come down towards the upper part of your chest, or even just above it, and your elbows will point more towards your feet than out to the sides, which is pretty different from a regular bench press.
The movement isn't a full tricep extension where the bar goes all the way to your head, nor is it a full bench press where the bar touches your chest. It's somewhere in between. You want to control the weight as it comes down, feeling your triceps working hard. Then, you push the bar back up to the starting position, really focusing on using the back of your arms to extend, or straighten, them fully. It's about getting that smooth, controlled action, more or less.
Getting the Right Form for the JM Press
To really get the most out of the jm press, paying close attention to how you move is key. When you lower the bar, think about bringing it down in a slight arc, almost like you're trying to touch your upper chest with your elbows tucked in somewhat. Your forearms should stay pretty upright throughout the movement, which helps keep the focus on your triceps, you know?
The main thing to remember is that this isn't a skull crusher where you're just bending at the elbows, and it's not a bench press where your chest does most of the work. It's a blend. You're trying to keep tension on your triceps throughout the whole movement, from the moment you start lowering the bar until your arms are straight again at the top. This constant work is what makes it so effective for building those arm muscles, basically.
Starting with a lighter weight is always a good idea when you're learning a new exercise, especially one that has a specific path of motion like the jm press. This allows you to really feel how your body moves and adjust your position until it feels just right. Once you've got the feeling down, then you can gradually add more weight. Proper form ensures you're working the right muscles and staying safe, which is pretty important, anyway.
Building Impressive Strength
When you're looking to build up some serious pressing strength, whether it's for sports or just for feeling more capable in your daily life, the jm press truly offers a way to get there. It's known for its ability to help people get stronger, especially in that pushing motion. This is because it puts a very direct and heavy load on the triceps, which are the main muscles responsible for straightening your arms, you know?
By making these muscles work hard through a specific range of motion, you're essentially telling your body to make them more capable. This leads to them getting bigger and, more importantly, much stronger. When your triceps are stronger, every pushing movement you do, from pushing a heavy door open to pressing a barbell overhead, feels a little bit easier and more controlled, which is a rather nice feeling.
Many people find that once they start including this exercise in their routine, their ability to push heavier weights on other exercises, like the bench press, starts to go up. It's a very practical way to see real gains in your pressing capability. This is why it's often seen as a go-to exercise for anyone serious about improving their upper body strength, and that, is that, a solid reason to give it a try.
The JM Press and Pressing Gains
The jm press truly shines when it comes to helping you make progress in your pressing movements. It works by strengthening the point in the lift where you're often weakest, that elbow lockout phase of the bench press. By making that specific part of the movement more robust, the entire lift becomes more fluid and you can handle more weight, which is pretty exciting, you know?
It allows you to continue to build strength in a way that other exercises might not. Because of its unique path, you can often lift a good amount of weight, which is key for building strength. The heavier the weight you can safely handle, the more your muscles have to adapt and grow. This means more strength and more muscle on the back of your arms, which is what many people are after, anyway.
For those who are focused on powerlifting or just want to see their bench press numbers climb, the jm press is often considered a very valuable addition. It's not just about getting bigger arms; it's about getting arms that can do more work, that can push through those tough spots. This focus on functional strength for pressing is what makes it so effective for seeing real, measurable gains, more or less.
Beyond the Bench - Broader Muscle Engagement
While the jm press is definitely a star for improving your bench press and making your triceps bigger and stronger, it's worth noting that it actually works a few other muscle groups too. It's a compound movement, which means it doesn't just isolate one muscle; it gets several working together, similar to how your body moves in a regular bench press. This means you're getting a bit more bang for your buck with each repetition, you know?
When you perform the jm press, your arms, particularly your triceps, are doing the main work, that's for sure. But your shoulders also play a part in stabilizing the weight and helping with the movement. Your chest muscles, too, get some activation, as they assist in the pressing motion, even though the main focus is on the triceps. This kind of teamwork between muscles is what makes compound movements so good for overall strength.
And let's not forget your core. While you're lying on the bench, your core muscles are working to keep your body stable and prevent any wiggling or unnecessary movement. This stability is super important for lifting safely and effectively. So, while it's known as a tricep exercise, the jm press actually engages a good portion of your upper body, which is pretty neat, actually.
Full Upper Body Benefits of the JM Press
Thinking about the jm press as just a tricep exercise might be missing a bit of the bigger picture. Because it involves the arms, shoulders, and chest working together, it contributes to a more balanced development of your upper body pushing muscles. This means that while your triceps are getting a very specific workout, the muscles around them are also getting some good work in, which is a rather good thing for overall fitness, you know?
The coordinated effort required to perform the jm press properly also helps improve your body's ability to work as a unit.
