Why do jm press

Overview

The JM press is a specialized weightlifting exercise created by competitive powerlifter John Meadows in the early 2000s. Meadows, known for his innovative training methods and bodybuilding expertise, developed this exercise to address specific weaknesses in triceps development and pressing strength. The exercise emerged during a period when powerlifters and bodybuilders were seeking more effective ways to target the triceps brachii, which comprises approximately 60% of upper arm muscle mass. Unlike traditional triceps exercises that isolate the muscle, the JM press incorporates a compound movement pattern that mimics the lockout phase of bench pressing. This development coincided with growing interest in functional strength training and sport-specific exercises within the fitness community. The exercise gained recognition through Meadows' coaching work and was popularized in strength sports circles by 2005, eventually becoming a staple in many powerlifting and bodybuilding programs for its unique biomechanical advantages.

How It Works

The JM press operates through a specific biomechanical mechanism that combines pressing and extension movements. To perform the exercise, one lies on a flat bench with a barbell or dumbbells, using a close grip (approximately shoulder-width or narrower). The movement begins similarly to a bench press, lowering the weight toward the upper chest or lower neck area. However, instead of pressing straight up, the lifter allows the elbows to flare slightly outward while continuing to lower the weight toward the forehead or just behind it, similar to a skull crusher. The bar path creates an arc of approximately 30-45 degrees from vertical. This dual-phase motion simultaneously engages the pectoralis major during the initial descent and maximally activates the triceps during the extension phase. The triceps brachii contracts concentrically to extend the elbow joint while the anterior deltoids provide stabilization. Proper execution requires maintaining tension throughout the movement, with the peak contraction occurring when the arms are fully extended overhead. The exercise typically uses 60-80% of one's bench press max weight for optimal muscle fiber recruitment.

Why It Matters

The JM press matters significantly in strength sports and fitness for several practical reasons. For competitive powerlifters, it directly improves bench press lockout strength, which is often the sticking point for many lifters—research shows the lockout phase accounts for approximately 30% of failed bench press attempts in competition. Bodybuilders value the exercise for its superior triceps hypertrophy results, with many reporting noticeable muscle growth within 4-6 weeks of consistent implementation. The exercise's compound nature makes it time-efficient for athletes with limited training time, as it simultaneously develops pressing power and triceps size. In rehabilitation settings, physical therapists sometimes incorporate modified versions of the JM press to rebuild triceps strength after injuries, particularly for athletes returning to throwing or pressing sports. The exercise's popularity has influenced equipment design, with some specialty bars now featuring angled grips specifically for JM press variations. Its real-world impact extends beyond elite athletes, as recreational lifters benefit from improved pressing performance and arm development that translates to everyday functional strength.