How to jm press barbell

Overview

The JM press is an advanced compound exercise primarily targeting the triceps brachii muscle, with a specific emphasis on the long head. It's a variation that blends elements of the close-grip bench press and the skullcrusher (lying triceps extension), creating a unique stimulus for muscle growth. Developed and popularized by the late IFBB Pro bodybuilder and strength coach John Meadows, the JM press is designed to overload the triceps in a way that traditional isolation exercises might not. Due to its complexity and the potential stress it can place on the elbows and shoulders, it's generally recommended for intermediate to advanced lifters who have a solid foundation of strength and proper form in other pressing movements.

How to Perform the JM Press

To perform the JM press correctly, follow these steps:

1. Setup: Lie on a flat bench with your feet flat on the floor. Grip the barbell slightly wider than shoulder-width apart, with your palms facing away from you. You can also perform this with an EZ-bar for a more comfortable grip, especially if you have wrist issues.
2. Starting Position: With the barbell held directly above your chest, lower the bar towards the upper part of your chest, similar to a close-grip bench press. Your elbows should be tucked in, not flared out wide.
3. The Press: As the bar touches or nears your chest, initiate the pressing movement by extending your elbows. Simultaneously, allow the bar to travel slightly backward over your head, towards your forehead. This is the unique JM press motion – the elbows extend while the bar path shifts.
4. Lowering Phase: From this overhead position, control the barbell as you lower it back down. The bar should descend towards the top of your forehead or slightly behind your hairline. Keep your elbows relatively stable and tucked throughout this controlled descent.
5. Return to Start: Once the bar is near your forehead, extend your elbows again to press the bar back up to the starting position above your chest. Focus on squeezing your triceps at the top of the movement.
6. Repetitions: Complete your desired number of repetitions, focusing on a controlled tempo, especially during the eccentric (lowering) phase.

Variations and Tips

Weight Selection: It's crucial to use a weight that allows you to maintain strict form. The JM press often requires less weight than a standard close-grip bench press because of the increased range of motion and triceps focus. Start light to master the technique.

Elbow Position: Keep your elbows relatively tucked throughout the movement. Avoid excessive flaring, which can put undue stress on your shoulder joints. The elbow bend and subsequent extension is the primary driver of the exercise.

Bar Path: Pay close attention to the bar path. The slight backward arc towards the forehead is characteristic of the JM press. This allows for a greater stretch on the triceps.

Grip Width: Experiment with grip width. A slightly closer grip than a standard bench press is typical, but find what feels most comfortable and effective for your triceps activation and elbow comfort.

EZ-Bar vs. Straight Bar: An EZ-bar can be a more joint-friendly option, particularly for the wrists and elbows, due to its angled grips. If you experience discomfort with a straight bar, try an EZ-bar.

Benefits of the JM Press

The JM press offers several advantages for those looking to build bigger and stronger triceps:

• Targeted Triceps Hypertrophy: It provides an intense stimulus, particularly for the long head of the triceps, which contributes significantly to overall arm size.
• Increased Strength: By incorporating elements of compound pressing, it can help build overall pressing strength while specifically overloading the triceps.
• Joint-Friendly (with proper form): When performed correctly, the JM press can actually be less stressful on the elbows than some other triceps isolation exercises, as the movement pattern is more controlled and the weight is typically lighter.
• Variety: It offers a different training stimulus compared to standard triceps extensions, helping to break through plateaus and prevent adaptation.

Potential Risks and Considerations

As an advanced exercise, the JM press carries some risks if not performed correctly:

• Elbow Pain: Improper form, such as flaring the elbows or using too much weight, can lead to elbow tendonitis or other injuries.
• Shoulder Strain: A poorly controlled descent or an incorrect bar path can put excessive strain on the shoulder joint.
• Technique Dependency: The exercise requires a learning curve. It's essential to practice the movement with very light weight or even just the bar until the technique is mastered.

Always prioritize proper form over lifting heavy weight. If you experience any pain, stop the exercise immediately and consult with a qualified fitness professional or healthcare provider.