JM Press: The Best Tricep Lockout Accessory Exercise You ARENT Doing! - How to Perform a J.M. Press
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- čas přidán 25. 08. 2024
- For years, I struggled with my tricep development. My lockout struggled, my arms stayed small, and my pressing stagnated all because heavy tricep accessory work killed my elbows. When I discovered how to perform a JM Press (named after J.M. Blakeley), it was a whole new ball game. This video gives a brief tutorial of proper JM Press technique.
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I'm the only one in my gym doing JM presses and full rolling triceps extensions and Im by far the strongest OHPresser.
show off.... lol
how much ya press?
@@rohithsudarshan6524 one million pounds.
@@RinkyDunk one THOUSAND POUNDS! heheheheh
What do you mean full rolling extensions?
Discovering this JM press is such a saver for me. I found the skull crusher and overhead pulls uncomfortable on my shoulders and elbows, even when I do them with good form and tempo. The JM press allows me to train my triceps in a way that also mimics pressing movements.
It really is one of the few 'secrets' left in training. The similar movement pattern to the press along with the ability to really load the weight up makes it so much better as a main tricep movement.
Only discovered the jm press a few weeks ago. It's a tough exercise but you can feel that it's a great one
JM press, floor press, spoto press and close grips will help your bench big time
Great video! I love the JM press. I also started it due to elbow pain with other exercises and started with an empty 20 kg bar, now up to 55 kg and as you say it’s suddenly and rapidly going up after a slow, slow start.
I did start with 20 rep sets to keep the weight light because of pain but as that has settled I’ve dropped to 10 rep sets at present.
Bench press is improving currently up to 122.5 kg for 4 reps.
How much do you JM press now?My bench max is 120 kg and I just started doing JM press but it felt super awkward and Im not sure if I was doing it correctly.Although I did feel my triceps pretty heavily regardless of what type of technique I tried.Even in instructional videos I see people doing it differently so it makes it confusing.
@@DeffJamful Hi - This morning I JM-pressed 62.5 kg for 12 reps but was after 5 sets of bench press at 125 kg for 3 reps as the end of my training block.
I found the video by JM Blakely set in the nineties or 2000 to be the best video on the subject. You’ll be able to tell by his hair and the moustache!
You’re right in that there’s a few different styles to do it. It definitely feels awkward to start but now is a favourite lift.
Congratulations, you're the only video on CZcams other than JM himself that is doing the movement properly. It's unbelievable how many people do it wrong. Especially when some of those people know JM personally and have likely watched him do it right in front of them. Great video 👍
Explain to us how they're doing it wrong
@@matttzzz2 Low elbows (thus turning it into a CG bench) and not curling up the wrists to enable tension. JM Blakely's own video (this one: czcams.com/video/mTxOBkKDkzs/video.html) is the best video to see for this.
Tbf I’ve heard JM explain it and I can’t understand what he’s saying at all.
Fairly in the beginning of my fitness journey, been around 8-9 months since seriously started lifting, from the past month ive been rotating between close grip bench and JM press on my 2 push days, loving it so far
I just found out about this one recently. Planning on plugging it into my next mesocycle. Your recommendation definitely lends it some more credibility. Can’t wait to try it out.
Interesting, I love doing overhead press, I subbed your channel! Stumbled upon your water cut video and it helped me so much. Definitely the most throughout “water cutting” video out there! I’m a amateur strongwoman competitor 🇨🇦, thanks for the tips!
Thank you for the feedback and subscribing! We have some stellar Strongwomen at our place, including a LW Pro. I can tell you that women respond soooo much better to high volume (a lot of exercises, sets, and reps) whereas many guys can get away with short, heavy workouts and still grow. Keep hammering the OHP and hammering a lot of secondary movements (like this one) and your overhead will explode!
Alexander Bromley that’s the goal! I need to get better at my overhead. Will definitely be integrating this into my training.
@@AlexanderBromley can you do one how to build jm press to build size and vs California press vs texas press
Been working on these for a few weeks now and so far up to 85kg for sets of 6 - 7 reps. Goal is 100
I'm going to have to give this a shot.
I also suffer from pretty intense tennis elbow, which has hampered my growth and stopped me from pursuing many tricep exercises.
Did them yesterday,i think i should progress them slowly because i feel a lot of pressure in the elbows.Great demonstration.
Yes, don't rush the weight because it does take time for the elbows to adapt. But my experience is that they are still a better option than heavy skull crushers or french presses.
I'm relatively new to lifting (started back in December). I'm using really light weights (15lbs the first time) for this because it hurts by tendons (they're not used to it). Same thing with DB skullcrushers. I noticed that it's important to start with a low weight, even if it's "embarrassing"
And this mentality is why you'll actually go the distance, acclimatise, learn to move with just enough resistance to stimulate and start adapting, and then that weight, size and strength will come. keep at it and training smart 💪🏻.
There's never any reason to be embarrassed in the gym. We're there to train, not to show off. Nobody cares what others lift, they just do whatever is appropriate for their training at the time (assuming that they know roughly what they're doing).
Great mid head of the triceps developer, I do these after my main bench press.
Great advice…..big help 👍
These and rollbacks have absolutely been game changers for my pressing progress.
Thanks for sharing. I am anxious to try this soon. Going to share your vid.
I respect you solely for the fact that you can admit that short arms helps in pressing movements 😂 but great vids man
I'm gonna try the J.M. press. I think that the most useful thing I will take away from this video is the part about, after lifting heavy, really get after you triceps, really tear'em up. I kind of been doing this because I realized this is the missing link for me
Been looking for good tricep stuff for pressing accessories.
Very good delivery of the subject and topnotch performance. Thank you
Criminal that this channel isn’t bigger
Fantastic channel. Thanks for the knowledge!
Best exercise ever
Thanks for sharing. Love all your material you share. Never knew those were called JM Presses, did them in my days of powerlifting and strongwoman training. Now I prefer to do them instead of close grip presses. Thanks once again and look forward to continue to follow all that you share.
Sure you did...sure
Glad I'm watching all the old Bromley videos. My rack setup makes it a pain to setup to do LTE's so this would be solid to do right after Bench
anxious to see da big plans in action man! keep up the good work
I have the same problem, my triceps hurt when doing skull crushers or overhead triceps extensions, cant wait to use this exercise!
Do overhead extensions as a finisher, not at the beginning of your workout. Start with a full contraction movement that doesn't stretch your triceps much. Cable pushdowns and dips are great for that. Then do JM presses, and if you want to do overhead extensions do them last. Since I switched to this order my elbows feel great. By the way, JM presses stress tendons too, not as much as overhead extensions but still not the best exercise to start your triceps workout with. Also, start JM presses with light weight, not really much heavier than your overhead extensions. It quickly builds up as you get used to the movement, aim to use a weight somewhere between your bench presses and overhead extensions. Do 10-20 reps, this is not a movement to max out on. Good luck.
Would it be safe to say that this is just a skullcrusher done to your chin rather to your forehead/above your forehead. ?
This exercise has helped with my overhead pressing
This is a good one been progressing on it for months helps the bench
Hey man, it feels like you filmed this for me. I've got T Rx arms, a 400+ bench, and I need to work my triceps better. I"m convinced I'd be mid 400's if I got my triceps to cooperate
I never see anyone ever JM pressing in my gym. I even remember a PT once telling me I was doing cgb wrong and I had to explain to him I was doing JM presses and not close grip. He didn’t like that 😀 I’m the same with skull crushers and dips. My elbows hurt like hell when I do them so I stick to close grip bench and JM and that’s all I use 😀👍🏻
So the PT was wrong?
Keep it up Bromley. So much good content here, this channel will be big.
Ty fam thats my go too tri work out it works💪
Thanks for the video. Great information.
Excellent tip. Thanks
Been doing these in the Smith Machine with bands and have noticed some nice improvements in my tricep and pressing strength overall.
kaz press
@@littlemoo52 juliet flak jak press
Nice job, you actually taught this movement correctly haha. Eric Spotify went on Mark Bell’s channel 6 years ago and taught Mark and Mike some other thing that was not the JM press at all.
Have you noticed any strength improvement with this lift ?
Great video. I can't believe I'm late to the JM party
First set complete. Woo! They are difficult
If you use an ssb without the handles it helps me more than a barbell.
I have been doing these wrong since the early 2000s. Thanks for the demonstration. I thought these were done like close grip upper-partial presses. I didn't understand the target area at the bottom. Thank you.
I did them wrong for a time as well. I saw a lot of people rock back at the bottom or let their elbows drop like more of a press. Doing them correctly was a game changer!
In your opinion, is wearing elbow sleeves for protection a wise idea or is it a crutch? I tore my left triceps tendon in December and want to strengthen my elbows to guard from doing it again.
@@rodgerbroome If you are worried about becoming dependent on them, then use them as a bridge until your tendon feels strong enough to hang on its own.I wouldn't worry about sleeves being a crutch. If they allow you to get extra work in without inflammation or pain setting in, then it is only a benefit.
Thanks for sharing this! I'm training for a circus dumbbell event and I'm definitely going to try this out!
keep vids coming and ill watch it.
Appreciate the feedback!
Didn’t know about this. Thanks for the great tip!
close grip bench press with bands is also nice
Great video, thanks buddy
Thanks for the tip man, I also found your channel by water cut video, I cut last week successfully down from 78 kilos to 73, I took second place in my weight class and won the deadlift event. I have long arms and my OHP is very poor. Can you make more vids on the OHP? Thanks man.
Thats awesome; congrats on the placing! I definitely have more OHP videos coming. What I can tell you now is that people typically avoid movements they struggle with off the bat when they should be making them priority number 1. Practice your competitive overhead setup (whether its a jerk or push press) twice a week for a variety of reps and follow it up with 20 sets or more of shoulder and tricep work. Give it 6 weeks and you will be amazed at the results!
alex brom- any technique tips for proper benching for the longer arm people with the different kinds of benching? all of those other tricep ext. exercises like skull crushers, french, etc kill my elbows like for you. thank you.
Tried this with dumbbells for the first time today and discovered what lateral head pump really feels like.
The shirt you’re wearing. I’ll order two. I don’t see it on your website though.
I’m so embarrassed for you not thinking I’m already doing these😂😂😂
JK- commenting for the algorithms. Keep up the content.
Alot of people don't know about jm press. Guys were looking at me like what the hell is he doing 😂
I did it for the first time today. Been lifting for 3 yrs and holy fuck my triceps response was insane
Thanks an I'll give it a try
I love your content Bromley! Would you recommend this exercise for a novice lifter with long arms? I have a large wingspan and my elbows travel far forward if I’m aiming for my chin/mouth. Would you cue it differently for someone like myself?
Wicked, man.... thanks for sharing!
2:57 form starts
But don't skip the rest! :)
Love this exercise.
Jm presses are really seeming to improve my lockouts.
I now blast through where I used to grind and stick.
where was your old sticking point? Midway through or at the very top?
Hey I am 54 years of age now and I competed in ADFPA powerlifting back in the late 80s and early 90s.
In recent years I have been training the bench only with dumbbells at reps between 7-10.
So I'm not maxing and not using a barbell bench.
I was sticking though before about 2/3 to 3/4 and now since I've been jm pressing I go right through it.
@@mr.andmrs.armstrong8359 Nice
@@mr.andmrs.armstrong8359 I compete in high school powerlifting and I'm really close to a 315 bench so im trying my best to get that last few pounds before I turn 16
Cool!
All the best to you
Great movement indeed
Thanks
You can load JM presses on floor using smith machine. Very safe
My JM press sucks. My right elbow and tri feels more loaded than the left. Looks even but not sure why. I see now I’m moving the bar too far down and moving to the forehead rather th n mouth.
What's the idea behind not aiming to touch on these and using lighter weight?
I do both slow and fast reps(with high reps). To build my tendons. Hope this helps anyone
I go slow eccentrics and fast concentrics on these, 10-20 reps. I think it's important to start with a full contraction movement that doesn't stretch your triceps much. Cable pushdowns are perfect for that. Then do JM presses. If you do overhead extensions do them last, they put too much stress on tendons and that can be disastrous if you do them first. Since I switched to this order my elbows feel great.
My shoulders dont like flat bench JM press, but theres no problem when i'm doing it standing overhead, so i'm doing JM OHP with 160- 170 lbs and it rips my tris and gives, in my view, a better strength carryover adaptation, because of the basic rule of specificity is followed, meaning both exercises is standing, the standard OHP is a 50/50 shoulder and triceps exercise and the JM OHP is primary a triceps and maybe 10-20 % front delt work.
Unless you have specific injury, the inability to do these lying down points to other issues like thoracic flexibility you are probably lacking and standing up masks this issue or whatever the case may be. There will always be a plateau until you figure out why your shoulders are limited in a lying position
King
Do you have any thoughts on doing these on an EZ bar?
Watching this, it seems like you definitely want to start out very low weight like good mornings.
Yep. I started with 1/3 of my bench presses on these, not really much more heavier than my overhead extensions. But it quickly builds up when you get used to the movement, now I'm somewhere between my bench presses and overhead extensions. I think it is a good weight to aim at, considering this is a hybrid exercise. And I do between 10-20 reps, slow eccentrics and explosive concentrics. These still put stress on tendons, not as much as triceps extensions but still not the best exercise to start with. I always start with a full contraction movement like cable pushdowns that doesn't stretch my triceps. I move to these when I feel pumped and ready. And when overhead extensions are your finisher they don't hurt your elbows as much. Since I switched to this order my elbows feel great.
love the jm press. have you considered doing a separate arms day on the day following your main pressing day? I know it sounds silly but it allows me to get in more volume in
also I only do a movement involving a stretch like skull crushers when I’ve done multiple sets of other tricep exercises and they’re thoroughly pumped.
Do you have deadlift specific tips for fellow t-rexes? Your video series is extremely insightful but I don't believe went overly specific into thoughts/ideas for those with horrible leverages off the floor
Is this good for bodybuilding
Could you do this on the floor?
I tried the JM Press just starting off with a 10kg bar. After about 3 Sets I executed the technique correctly. When coming up on a rep my elbow popped. My elbow is ok, but I’m 21 years old and wondering is this exercise worth doing if it has such a great injury risk?
Watch JM Blakeleys video about JM Press he's the inventor of the JM Press, i'm assuming you are a beginner because of the 10kg bar when trying this excercise. But to answer your question, you probably have not developed your elbow tolerance enough to handle JM Presses, i would start out with doing rolling dumbell extensions if i was you! This excercise i would classify as a "advanced" excercise as i have not developed the tolerance to handle it yet and i bench 115kgs, it hurts and makes my elbows pop!
If you want to continue with this excercise i would try warming up your triceps abit more maybe some light pushdowns or pullovers, warm up your "ulnaris nerve" and try massaging the end of your tricep, and then try again! Good luck!
What about an overhead or incline JM press to better target the horseshoe or overhead lockout ?
Would this be a good exercise for a early intermediate lifter?
Whats the difference between the jm press and a pin press? Or are they the same??
Which part of the tricep does the JM press target?? One or all 3???
What's your opinion on the SSB JM Press variant?
JM presses have always hurt my elbows. Even when I do them light they set my elbows on fire. Sucks.
I feel like i’ve heard that the jm press is one of those things you don’t wanna go super heavy on and you want to stay light on it.. is that just for starting out or should you always go super light?
Great video, thanks, need some help in this area!
What do you think about doing them with the SSB. I started with 200lbs and over my meso I made it to 505x7 and I feel that took me to my first 600lb bench. Do you think the straight bar Jm press would have more carry over? Thanks for your time.
I love the JM press on the straight power bar. Finger away from the smooth just like a close grip
Bromley said never ever do it with the ssb
@Alexander Bromley. thanks for the great content. love your channel. I've got very long arms but generally good triceps but My OHP sucks. I'm thinking this would definitely help. Do you feel it has much carry over to bench press as well?
Huge! It was invented as a bench accessory
@@AlexanderBromley thanks for the reply! I'm trying them out in a few hours. excited
What are your thoughts on SSB JM presses?
How much better are these than a straight up close grip? And should I completely replace close grip with these or do both?
They are both valuable. Think of close grip benches as a power movement that emphasize the triceps, while JM presses are closer to a tricep isolation exercise. You can even do them in the same workout; close grip followed by JM presses.
Did jm presses at my gym
Every trainer told me I was wrong and started laughing at me saying today's kids watch yt and do stupid exercises at the gym
M 18 6feet 115kg and bench 140kg
These hurt my elbows and skull crushers don't, weird how different humans can be
I'm 6'5" and 172 lbs. That is to say, I'm weak at pressing because of my long arms. Do you think it is worth including this in my program as an accessory to build my bench, or should I stick to more conventional/traditional presses for that purpose? Thank you
172 lbs is VERY light for someone as tall as you. Yes you should start doing JM presses, but the main thing that will improve all your lifts is getting bigger. Even at 225 lbs you wouldn’t be overly bulky at 6’5, and you need some bulk to lift big unless you have freak genetics!
I agree with Willeeyson. Only 172 at 6'5" and if you think it's your arm length that's the problem, you're fooling yourself. The problem is your anorexia.
A good max weight for an advanced athelete when lean at 6'1" is about 235. Add or subtract 10lbs for every inch. So at 6'5" your advanced target is about 275lbs lean. At 172, you're skin and bones.
Even on a decent program, you're going to make shit gains until you learn to gain weight. If the scale isn't going up, then your muscles aren't getting bigger. Hard pill to swallow.
I should add that I had to go through the same phase. For over a dozen years I went to the gym and wondered why I wasn't getting stronger, and that's because I tried to stay ripped/shredded and ate low calories and high protein thinking I was doing it the right way. At 6'2" I was about 175 as well.
At one point I was just sick and tired of feeling like nothing worked on me, so I tried one daring challenge. Just for kicks, what would gaining 1-2 pounds of weight per week while on a program do to my body. I expected to get fat.
While my skin fold did increase slightly, I never lost a six pack with flexed abs. But the biggest difference is that my muscles basically doubled in size by the time I reached 205. My bench 1rm became my 8 rep standard. My 405 deadlift went from a "maybe" to a 5 rep set.
Just give it a shot. Gain 20 pounds and see how you look/feel. You can always lose it again.
And don't come around claiming you can't do it vegan. Just look at Alex from AlphaDestiny who has always been vegan, or Eric Bugenhagen who is also vegan (except he has done GOMAD before, but is currently vegan). Whether you like either of those guys is besides the point; their pumpkin seed and bagel based muscles are strong AF.
@@SetTheCurve I wouldn't go as far as 275 for his weight tho unless he's trying to become a bodybuilder or something. I'm 6'5 bulking up right now I'm at 260 and at my best weight lean between 225-236 i was looking good and could tell I be in the gym but nothing too crazy tho and I didn't look small unless compared to these short bodybuilding type guys in the gym. Again it depends on his goals and genetics....myself I'm only in a surplus to get my strength up especially my OHP cuz I've been wanting to hit 225 for the longest.
@@SetTheCurve is 213 lbs at 5'11" good?
Hey Bromley, you have good content and all, but have you considered just using fake plates? I think that it would add a lot to the demonstration.
Just kidding,
-Geoff
If you have long arms triceps don't matter much. Stubby guys are using a ton of triceps
That feel when you're tall with arms that go down almost to your knees for pressing 😑
It's funny as skill crushers doesn't hurt my elbow but jm press do. Sadly
Yeah if you wanna destroy your elbow joints