Turn any chest press machine into a great triceps variation called a JM press. Simply lower the seat down, and take a close grip. The machine i used was a life fitness chest press.
The JM Press is an exercise commonly used in strength training and powerlifting.The JM Press is a compound movement that primarily targets the triceps muscles but also engages the chest, shoulders, and upper back to some extent.
To perform a JM Press, you typically follow these steps:
Start by setting up as if you were going to perform a regular bench press. Lie down on a flat bench and grasp the barbell with a medium grip, slightly wider than shoulder-width apart.
Unrack the barbell and hold it directly above your shoulders with your arms fully extended.
Bend your elbows and lower the barbell towards your upper chest, while keeping your forearms perpendicular to the ground. The barbell should travel in a straight line down.
When the barbell is just above your upper chest, reverse the movement and press it back up to the starting position, fully extending your arms.
The key aspect of the JM Press is the specific elbow and forearm positioning. Unlike a traditional bench press, the JM Press incorporates a combination of a triceps extension and a close-grip bench press. The movement involves bringing the barbell down to the upper chest and then pressing it back up, using the triceps to finish the lift.
The JM Press is often used as an accessory exercise to target the triceps and develop lockout strength in the bench press. It can be beneficial for powerlifters, athletes involved in strength sports, and individuals looking to improve their upper body strength. As with any exercise, it's important to use proper form and start with appropriate weights to avoid injury and maximize the benefits.
Named after former powerlifting world record holder JM Blakley, the JM Press is a direct cross between the close grip bench press and a skull crusher. These hit the triceps exceptionally hard, and are legendary for boosting bench press strength. I’m not gonna lie, I’m a HUGE fan of this movement. I’ve only been doing them for a few months, but I’ve gone from using 95 lbs to 155 lbs (only for 2 reps but still). My triceps have gotten noticeably bigger and my bench is the best it’s ever been. That said, I’ve found that not all of my clients can do them pain-free, so they’re not for everyone. Click HERE to listen to JM explain the movement. I learned by watching this video that I need to keep my elbows out more (45 degree angle), take a narrower grip, and “punch” more with the triceps.
18 сен 2024
