The JM press is a triceps and lockout builder — a hybrid of the close-grip bench press and the skull-crusher. Named after powerlifter JM Blakley, it's popular in Westside Barbell® training for strengthening the triceps and the top of the bench press. You lower the bar toward the upper chest or neck with the elbows forward, then press.
The JM press is a triceps-focused compound press that blends a close-grip bench and a skull-crusher. With a close-ish grip, you let the elbows travel forward and lower the bar toward the upper chest or neck, then press to lockout by extending the elbows. The triceps do most of the work, with the chest and front delts assisting. It's named after and credited to lifter JM Blakley, and it's a staple Conjugate method lift popularized by Louie Simmons for bench lockout.
The JM press is a triceps-dominant press. The unusual path — elbows forward, bar toward the upper chest or neck — keeps tension on the triceps through the lockout, with the chest and shoulders assisting.
| Role | Muscles | What they do in the lift |
|---|---|---|
| Primary mover | Triceps brachii | Extend the elbows to press the bar to lockout |
| Assisting | Pectoralis major | Helps the press through the close-grip pressing portion |
| Assisting | Anterior deltoid | Supports the bar over the chest during the movement |
| Stabilizers | Upper back, forearms | Keep the shoulders set and the bar path tight and controlled |
Step-by-step form for the barbell JM press. The groove is unusual, so start light and use a spotter or safeties.
If you want to train the triceps and lockout with a friendlier or different tool, these are the common swaps:
The JM press works best as a triceps and lockout accessory on a bench or upper day, or as a repetition movement in a Conjugate template. General starting points:
| Goal | Sets × reps | Notes |
|---|---|---|
| Triceps strength | 3–4 × 4–6 | Moderate-heavy load once the groove is solid, controlled tempo |
| Triceps size | 3–4 × 8–12 | Moderate load, keep tension on the triceps, avoid crashing the bar |
| Frequency | 1× / week | Use as an accessory after your main press; manage elbow fatigue |
Want the full method behind lifts like this? Read the Conjugate method pillar and the story of Louie Simmons, and pair it with the floor press and bench press.
Log every JM-press set — weight, reps, and an RPE value — in LiftHero, and it charts your progressive overload and flags personal records so you can watch your triceps and lockout strength climb. Add warm-up sets, supersets and rest-timer holds, then drop the JM press into a saved routine so it's ready the next time you train. LiftHero records what you log; it doesn't diagnose your form.
It's a triceps-focused press. The triceps are the primary movers, driving elbow extension to lockout, with the chest and front deltoids assisting. It's used mainly to build triceps strength and bench-press lockout.
It's named after powerlifter JM Blakley, who is credited with the movement. It became popular in Westside Barbell training as a way to build the triceps and the lockout portion of the bench press.
It's a hybrid of both. You use a close-ish grip like a close-grip bench, but you let the elbows travel forward and lower the bar toward the upper chest or neck like a skull-crusher. The result is a short, triceps-heavy press.
Start light and focus on the path: a close-ish grip, elbows travelling forward, and the bar lowering toward the upper chest or neck under control. The groove feels different from a bench, so build the technique before adding load.
Yes — it's popular at Westside specifically to strengthen the triceps and the lockout, which is a common bench sticking point. As a triceps-dominant press, it can carry over to the top half of a full bench.
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This guide is educational and not medical advice. Consult a qualified coach or medical professional before starting or changing a training program, especially if you're new to lifting or returning from injury. LiftHero is independent and not affiliated with, endorsed by, or sponsored by Westside Barbell®; "Westside Barbell" is a trademark of its owner, used here descriptively for identification only.
By Meitar Lazimi, founder of LiftHero · Last updated July 9, 2026.