The JM Press Checklist: Build Bigger & Stronger Triceps the Correct Way

Why It Matters

Because the JM press uniquely targets triceps lockout, mastering it can break bench‑press plateaus and improve overall pressing strength while preventing common joint injuries.

Key Takeaways

• Stable bench setup and eye‑under‑bar position anchor the lift.
• Feet planted, slight knee out, provide anchor without excessive leg drive.
• Grip slightly narrower than bench press keeps elbows tracking forward.
• Elbows positioned just ahead of the bar create the hybrid motion.
• Diagonal bar path to throat/chest maximizes triceps tension and safety.

Pulse Analysis

The JM press occupies a niche between a close‑grip bench press and a skull‑crusher, delivering a distinctive diagonal bar path that isolates the long head of the triceps while still engaging the chest and shoulders for stability. This hybrid motion creates peak tension at the lockout phase, a critical point for athletes seeking to add weight to the bench press. By positioning the elbows slightly forward and guiding the bar toward the upper chest‑throat junction, lifters can generate maximal triceps fiber recruitment without overloading the shoulder joint.

Integrating the JM press into a strength program requires deliberate cueing and progressive overload. Beginners should start with a light load, focusing on the eight‑step checklist to ingrain proper mechanics. Advanced lifters can employ the movement as a top‑set finisher or a dedicated triceps hypertrophy block, pairing it with complementary exercises such as overhead extensions or dips. Common pitfalls—over‑flaring elbows, excessive leg drive, or a straight vertical bar path—can be mitigated by the pre‑lift “green light” verification, ensuring each rep starts from a stable, tension‑rich position.

When executed correctly, the JM press not only adds size to the triceps but also translates into stronger bench‑press lockout and improved overall pressing endurance. Its emphasis on elbow positioning and controlled eccentric phases reduces the risk of elbow tendinitis and shoulder impingement, making it a safer alternative to traditional skull crushers for high‑volume training. Coaches and athletes alike should view the JM press as a strategic tool for breaking through strength plateaus while preserving joint health.