The JM Press: A Complete Guide for Powerlifters The JM Press is a targeted exercise that engages the chest and shoulders while primarily targeting the triceps. It combines aspects of the skull crusher and the bench press. Because of its distinctive mechanics and potency in developing upper body strength, this movement—named for powerlifter and coach John Meadows—has grown in popularity among strength athletes. The JM Press, which emphasizes the triceps, is done on a bench using dumbbells or a barbell.
Key Takeaways
- The JM Press is a tricep exercise that combines elements of the bench press and skull crusher.
- The JM Press can help powerlifters improve lockout strength and overall tricep development.
- To perform the JM Press correctly, use a barbell and lower it to the neck while keeping the elbows in and then press it back up.
- Common mistakes when doing the JM Press include using too much weight, flaring the elbows, and not controlling the descent.
- The JM Press targets the triceps, chest, and shoulders, making it a valuable addition to a powerlifting routine.
It entails lowering the weight to the forehead & then pressing it back up. Powerlifters who want to improve their bench press performance will find this exercise especially helpful. The JM Press helps build strength in a particular range of motion that is frequently disregarded in traditional training by concentrating on the triceps, which are essential for the lockout phase of the bench press. Various grips and equipment can be used to perform the movement, enabling customization according to personal preferences & objectives. Enhanced Performance via Isolation.
The JM Press offers a way to work the triceps that isn’t achievable with conventional pressing exercises. Increased lockout strength from this focused effort may result in lifts that are more effective and efficient. A balanced approach to development can help prevent injuries. The JM Press can help prevent injuries by encouraging balanced muscle development in addition to enhancing performance. Powerlifters can lower their chance of overuse injuries—which can result from repetitive strain on particular muscle groups—by including this exercise in their training routine. endurance in the sport.
Longevity in the powerlifting sport depends on the stability and balance that the JM Press offers. Lifters can prolong their careers and maintain high performance over time by lowering their risk of injury. Lying on a level bench with your feet firmly planted on the floor is the first step in performing the JM Press correctly. Hold the barbell or dumbbells shoulder-width apart, keeping your elbows tucked in close to your body and your wrists straight. Start by carefully lowering the weight towards your forehead while maintaining your elbows close to your sides and motionless. Slow & deliberate eccentric phase will maximize muscle engagement.
Press the weight back up to the beginning position to reverse the motion once the barbell or dumbbells are just above your forehead. Instead of depending on your shoulders or chest to start the lift, concentrate on using your triceps. To avoid putting undue strain on your lower back during the exercise, it’s critical to keep your core steady.
To make sure you are really working the triceps, try to move through your entire range of motion while keeping your elbows tucked in. Allowing the elbows to flare out too much during the descent is a common error made when performing the JM Press. This can put too much strain on the shoulders and take attention away from the triceps, which raises the possibility of injury. To prevent this, concentrate on maintaining your elbows close to your body during the entire exercise. Too much weight being used too soon is another common mistake.
Significant stability and control are needed by the JM Press, particularly during the eccentric phase. Without perfecting form, trying to lift large weights can result in injured muscles and weakened technique. Before progressively increasing the resistance, it’s best to begin with lighter weights until you’re at ease with the movement pattern. With its three heads—the long head, lateral head, & medial head—the triceps brachii is the main muscle group that the JM Press targets.
The JM Press is a good exercise for developing your triceps overall because of its special positioning, which enables full engagement of all three heads. Powerlifters who depend on having strong triceps for successful bench press lockouts will especially benefit from this. Along with the triceps, the JM Press works secondary muscle groups like the deltoids (shoulders) and pectoralis major (chest). Despite not being the main focus of the exercise, these muscles help to stabilize and support the pressing motion. In addition to increasing upper body strength overall, this multi-muscle engagement can improve performance on other lifts.
By planning the JM Press as an accessory lift to be performed after your primary bench press session, you can successfully incorporate it into your powerlifting regimen. This lets you use your strongest muscles while still having enough stamina to concentrate on form and technique during this specific exercise. With the volume adjusted according to your overall training objectives, try to complete 3–4 sets of 8–12 repetitions. Changing up the JM Press throughout your training cycle is another smart tactic.
For example, you may devote one week to barbell JM Presses and then move on to dumbbell or even cable versions in the following weeks. By presenting your muscles with new challenges, this variation not only keeps your workouts interesting but also encourages ongoing muscle growth and adaptation. The JM Press can be used in a variety of ways, depending on the particular training objectives. For example, you may choose to perform a barbell JM Press with heavier weights and fewer repetitions (3-6 reps) if your goal is to increase your overall strength. Maximum strength development is the focus of this method, which can result in notable increases in pressing power. In contrast, if your main objective is hypertrophy, think about adding dumbbells to your JM Press exercise.
More range of motion is possible with dumbbells, which can also more successfully target stabilizing muscles. The exercise’s tricep-focused mechanics can still be used to increase muscle growth by performing higher repetitions (10–15 reps) with moderate weights. It takes patience, consistency, & good technique to increase weight on the JM Press.
Using progressive overload, which involves adding tiny weight increments every week or every other week, is an efficient way to gain weight. With this method, your muscles can adjust without running the risk of getting hurt by abrupt increases in load. Also, keeping a training log can be a very helpful way to monitor your progress.
You can spot trends in your performance and predict when it’s time to up the resistance by recording your sets, repetitions, & weights. To further prevent burnout and promote recovery while allowing for long-term progress, think about adding deload weeks into your training cycle, during which you temporarily lower your volume and weight. It is crucial to avoid injuries when doing any exercise, including the JM Press. Always put proper form ahead of heavier weights to reduce risk.
Lower back strain and shoulder injuries can be prevented by keeping your elbows tucked in & maintaining a strong core. It’s also essential for safety to use the right equipment. If you’re lifting large weights, think about utilizing safety bars or a spotter in a power rack to catch any drops that might occur during your set.
Also, preparing your muscles and joints for the demands of heavy lifting by warming up properly beforehand lowers your risk of injury. There are a few differences in terms of muscle engagement and efficacy between the JM Press & other tricep assistance exercises like skull crushers or close-grip bench presses. Although skull crushers mainly work the triceps’ long head, improper use can put a lot of strain on the elbows. Conversely, although close-grip bench presses work several muscle groups, such as the shoulders and chest, they might not isolate the triceps as well as the JM Press.
The JM Press is distinct from other exercises because of its special movement pattern, which prioritizes stability and strength. Compared to conventional pressing movements, it minimizes shoulder strain and enables lifters to concentrate exclusively on lockout strength. Because of this, it’s a great addition to any powerlifter’s training equipment. After adding the JM Press to their training regimens, a number of powerlifters have reported notable gains in their bench press performance. Prominent powerlifter Matt Wenning, for instance, has commended this exercise for strengthening the triceps, particularly during the lockout phases of heavy lifts.
After incorporating JM Presses into his routine on a regular basis, he reports that his pressing power improved noticeably. Another lifter gave a success story about using JM Presses as part of their accessory work to break through plateaus in their bench press. Due to the improved muscle coordination this exercise produced, they discovered that in addition to their tricep strength increasing, they also felt more stable when performing their main lifts. These testimonies demonstrate the potency of this movement when incorporated thoughtfully into a powerlifting regimen. In conclusion, knowing how to perform and incorporate exercises like the JM Press correctly can have a big impact on a powerlifter’s performance & longevity in the sport.
To improve their overall strength and reach their competitive objectives, lifters can utilize this potent tool by concentrating on technique, progression, & injury prevention.
If you’re looking to improve your powerlifting tricep assistance exercises like the JM Press, you may also be interested in learning about the book “Fourth Wing” by Rebecca Yarros. This article from Learn How Do It provides a summary of the book, which could offer inspiration and motivation for your training routine.
FAQs
What is a JM Press?
The JM Press is a tricep exercise that was popularized by powerlifter JM Blakely. It is a variation of the traditional tricep press that targets the triceps and helps to improve lockout strength in the bench press.
How is a JM Press performed?
To perform a JM Press, you start by lying on a bench and holding a barbell with a narrow grip. Lower the barbell to your chest, then bend your elbows to bring the barbell towards your face, and then press the barbell back up to the starting position.
What are the benefits of including JM Press in a powerlifting program?
The JM Press is an effective exercise for targeting the triceps, which are crucial for the lockout phase of the bench press. By strengthening the triceps, powerlifters can improve their bench press performance and reduce the risk of injury.
Are there any variations of the JM Press?
Yes, there are variations of the JM Press that can be performed using different equipment such as dumbbells, resistance bands, or specialty bars. Additionally, the JM Press can be performed with different grip widths to target the triceps from different angles.
Is the JM Press suitable for beginners?
The JM Press can be suitable for beginners, but it is important to start with light weights and focus on proper form to avoid injury. It is recommended to seek guidance from a qualified trainer when incorporating the JM Press into a workout routine.