Barbell JM Press

oec:barbell-jm-press

A hybrid barbell movement combining a close-grip bench press and a skull crusher to heavily overload the triceps.

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Also called: JM Press, Blakley Press

How to do it

Lie flat on a bench beneath a racked barbell with your feet planted firmly on the floor.
Grasp the barbell with an overhand grip slightly narrower than shoulder width, wrists stacked directly over your forearms.
Retract and depress your shoulder blades, then unrack the bar and hold it directly over your upper chest with elbows extended.

Lower the bar toward your neck or chin area by bending your elbows while allowing them to drift slightly forward and flare outward at roughly a 45-degree angle.
Continue descending until your forearms contact your biceps or you reach a deep stretch in the triceps.
Pause briefly without letting the bar rest on your chest or neck.
Press the barbell up and slightly back to the starting lockout position by forcefully extending the elbows.

Inhale as you lower the barbell toward your throat or chin, and exhale as you press it back to lockout.

Turning the movement into a standard close-grip bench press.: Ensure your elbows translate forward so the bar travels toward your neck or chin rather than your lower sternum.
Letting the elbows flare out excessively wide.: Maintain roughly a 45-degree elbow tuck to keep the load on the triceps and reduce stress on the elbow joint.
Losing wrist rigidity and allowing excessive wrist hyperextension.: Keep the wrists straight and punch the knuckles toward the ceiling throughout the rep.

Movement: Horizontal push, Push
Modality: Powerlifting, Strength, Hypertrophy
Mechanics: compound
Force: push
Laterality: bilateral
Kinetic chain: open
Level: intermediate
Equipment: Barbell or EZ curl bar; Flat bench or Adjustable bench; Power rack or Squat rack
Record: Repetitions and Load
Load: external, total

This record: CC-BY-SA-4.0.