It doesn't matter if you're a dude who wants to stretch sleeves or a lady who wants to epitomize strength, arm training is important to all of us. So, everyone wants to know what that one exercise is that they're missing. Which move is the key to tapping into your potential for the triceps? Simply put, it's the JM press.

This little-known exercise is a compound lift, but it works similarly to an isolation move. You can go heavy on it, but it's low-risk for the elbows and shoulders as long as you do it correctly. Male or female, rookie or seasoned lifter, anyone can benefit from the JM press.

The What Press?

Named after its inventor, competitive powerlifter JM Blakely, the JM press is a mix of a lying triceps extension and close-grip bench press—and it's not just a move for the powerlifters out there. It can help you both build triceps mass and improve your overall pushing strength, which can transfer to the regular bench or any other pushing movement you prefer. It will take some getting used to, but once you have it mastered, you'll use it for a long time to come.

Unlock Triceps Growth with This One Move

You can learn the details of how to do the JM press at the Bodybuilding.com Exercise Database so I won't spend time on instruction here. Let's talk about when to do it instead.

Add this one early on in your triceps workout. You might want to do something for isolation like press-downs to get blood into the triceps as well as prepare your elbows, but don't make these a finisher. Get them in early.

Keep these tips in mind so you can get the most out of this movement:

  • Have a spotter with you at all times to assist when necessary. This person can also make sure you're doing it correctly.
  • Do one or two lighter sets to make sure your form is on point. Even if you've done it before, make sure you do this so you can feel those triceps working.
  • As for your grip, don't place your hands too close together on the bar—this will only take a toll on your wrists and elbow joints. Keep your hands around shoulder-width apart or maybe slightly wider. If you feel shoulder pain while lowering the bar, place a towel or board on your chest to restrict the range of motion. Also, no bouncing the bar off your chest! Lower it, stop, and press up.
  • While you might be tempted to go super heavy on it, don't shoot for singles. Occasional sets of 4-6 are OK, but your best bet for size is around 8-10 reps.

About the Author

Roger Lockridge

Roger Lockridge

Bodybuilding is the reason I am who I am today. I am more confident in myself, actually looking for the next challenge, and inspiring others.

View all articles by this author

Tricep