Barbell JM Press Overview
The Barbell JM Press, named after powerlifter J.M. Blakley, is a specialized exercise focusing primarily on the triceps brachii. It works by emphasizing the muscles responsible for elbow extension, making it particularly effective for increasing pressing power and arm size. While often associated with powerlifting, it’s also valuable for anyone looking to enhance upper body strength and aesthetics.
How to do:
- Lie on a flat bench with a barbell positioned above you on a rack.
- Grip the barbell with your hands slightly narrower than shoulder-width (a close grip).
- Unrack the barbell and position it over your chest, with your arms fully extended.
- Lower the barbell toward your chest, but allow your elbows to drift slightly forward as if performing a triceps extension.
- Stop the barbell about 1–2 inches above your chest, ensuring your elbows remain bent and under control.
- Press the barbell back to the starting position by extending your elbows fully.
- Repeat for the desired number of reps.
Common Mistakes to Avoid
- Elbow Flare
- Allowing your elbows to flare out can shift the focus from your triceps to your chest and shoulders.
- Fix: Keep your elbows tucked throughout the movement.
- Lack of Control
- Dropping the barbell too quickly can lead to injury or reduced muscle engagement.
- Fix: Use a controlled tempo, especially during the lowering phase.
- Improper Range of Motion
- Bringing the barbell too low or failing to stop just above your chest can strain your joints.
- Fix: Focus on precise and consistent movement patterns.
Tips for Success
- Start Light: Start light to master the movement pattern and avoid excessive strain on the elbows.
- Warm Up: Prepare your elbows and triceps with dynamic stretches or lighter pressing exercises to avoid injury.
- Maintain Control: Avoid jerking or bouncing the bar.
- Combine with Other Movements: Pair the JM Press with compound lifts like bench presses or dips for a well-rounded triceps workout.
Benefits of Barbell JM Press
1. Builds Tricep Size and Strength
The primary focus of the JM press is the triceps brachii, particularly the long head. This muscle is crucial for arm size and contributes significantly to pressing strength. By targeting the triceps with a controlled and heavy movement, the JM press stimulates both hypertrophy (muscle growth) and strength development.
2. Improves Lockout Strength
In compound lifts like the bench press or overhead press, many lifters struggle with the final phase, or “lockout.” The JM press trains the triceps in the specific range of motion critical for lockout strength, making it an excellent accessory lift for improving overall pressing performance.
3. Joint-Friendly Alternative
Unlike some tricep exercises that can place significant strain on the elbows and shoulders (e.g., skull crushers or dips), the JM press, when performed with proper technique, offers a more joint-friendly option. The semi-tucked elbow position reduces unnecessary stress, making it suitable for lifters prone to joint discomfort.
4. Enhances Bench Press Performance
Since the JM press mimics the movement pattern of the bench press while emphasizing the triceps, it directly carries over to improved bench press strength. Powerlifters and strength athletes often use it to overcome plateaus and achieve new personal bests.
5. Improved Muscle Control and Stability
The slow and deliberate nature of the JM press enhances muscle control, helping you build stability in your shoulders and arms. This is particularly beneficial for lifters aiming to improve their control during heavy presses.
Incorporating the JM Press into Your Workout Routine
Beginners can start with an empty barbell or even dumbbells to learn the technique, while experienced athletes can progressively load the bar to continue challenging their muscles.
The JM press can be easily adapted for different goals:
- Strength Training: Use heavier weights with lower reps to build maximal strength. (3-6 sets of 4-6 reps)
- For endurance: Perform high repetitions using light weights. (4-6 sets of 15-20 reps)
- Muscle Growth: Opt for moderate weights and higher reps to focus on hypertrophy. (3-4 sets of 8-12 reps)
Barbell JM Press Muscles Worked
