5 Ways To Use A Jm Press Form

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The JM Press form is a versatile exercise that can be used to target various muscle groups, improve overall strength, and enhance athletic performance. Whether you're a seasoned lifter or just starting out, incorporating the JM Press into your workout routine can be a game-changer.

What is the JM Press?

The JM Press is a variation of the bench press that involves holding the barbell at a 45-degree angle, with the arms locked out and the barbell resting on the upper chest. This exercise was popularized by strength coach and powerlifter, John Meadows, who advocated for its use as a way to strengthen the triceps and improve overall upper body strength.

Benefits of the JM Press

The JM Press offers several benefits, including:

• Increased Triceps Strength: The JM Press is an isolation exercise that specifically targets the triceps, making it an effective way to build strength and size in this muscle group.
• Improved Lockout Strength: The JM Press helps to improve lockout strength, which is critical for exercises like the bench press and overhead press.
• Reduced Stress on the Shoulders: The JM Press can be easier on the shoulders compared to other exercises like the bench press, making it a great option for those with shoulder issues.
• Enhanced Athletic Performance: The JM Press can help improve athletic performance by increasing strength and power in the upper body.

5 Ways to Use the JM Press Form

Here are five ways to incorporate the JM Press into your workout routine:

1. Traditional JM Press

The traditional JM Press involves holding the barbell at a 45-degree angle, with the arms locked out and the barbell resting on the upper chest. This exercise is performed on a flat bench, and the lifter lowers the barbell to the upper chest before pressing it back up to the starting position.

• Sets: 3-4
• Reps: 8-12
• Weight: 60-80% of 1RM

2. Close-Grip JM Press

The close-grip JM Press involves using a closer grip than the traditional JM Press, which places more emphasis on the triceps. This exercise is performed on a flat bench, and the lifter lowers the barbell to the upper chest before pressing it back up to the starting position.

• Sets: 3-4
• Reps: 10-15
• Weight: 50-70% of 1RM

3. Incline JM Press

The incline JM Press involves performing the exercise on an incline bench, which places more emphasis on the upper chest and shoulders. This exercise is a great way to target the upper chest and improve overall upper body strength.

• Sets: 3-4
• Reps: 8-12
• Weight: 60-80% of 1RM

4. JM Press with Chains or Bands

Adding chains or bands to the JM Press can increase the difficulty of the exercise and provide a new challenge for the lifter. This exercise involves attaching chains or bands to the barbell, which increases the weight of the barbell as it is lifted.

• Sets: 3-4
• Reps: 8-12
• Weight: 50-70% of 1RM

5. JM Press with a Pause

The JM Press with a pause involves pausing the barbell at the bottom of the movement for a brief period before pressing it back up to the starting position. This exercise increases the time under tension for the muscles and can help improve overall strength and muscle growth.

• Sets: 3-4
• Reps: 8-12
• Weight: 50-70% of 1RM

Conclusion

The JM Press is a versatile exercise that can be used to target various muscle groups and improve overall strength and athletic performance. By incorporating the JM Press into your workout routine, you can improve triceps strength, lockout strength, and overall upper body strength. Remember to always warm up before starting any exercise, and to use proper form and technique to avoid injury.

We'd love to hear from you! Have you tried the JM Press before? What are your favorite variations of the exercise? Let us know in the comments below!