For men aiming to increase their bench press 1-rep max, what is a specific, often overlooked accessory exercise that targets tricep lockout strength?

The Elusive Lockout: A Common Bench Press Weak Point

For many men striving to elevate their bench press 1-rep max, the sticking point often isn’t off the chest, but rather in the final few inches of the lift – the dreaded tricep lockout. This critical phase demands immense tricep strength and stability, and while countless exercises promise to build a bigger bench, a specific, often overlooked movement can directly address this weakness, unlocking new levels of pressing power.

Unveiling the JM Press: Your Secret Weapon for Lockout Power

Enter the JM Press. Named after powerlifter J.M. Blakley, this hybrid exercise ingeniously combines elements of a close-grip bench press and a skullcrusher (triceps extension), creating a unique movement pattern that profoundly stimulates the triceps, particularly at their most vulnerable point in a heavy bench press. Unlike traditional triceps extensions that can be unstable, or close-grip benches that might not provide enough extension, the JM Press hits a sweet spot, forcing the triceps to work intensely through a precise range of motion critical for lockout.

Master the Movement: Proper JM Press Execution

Setup and Grip

Lie on a flat bench as you would for a standard bench press. Use a close grip, typically just inside shoulder-width. Your thumbs should be wrapped around the bar, with your hands about 14-16 inches apart (or slightly wider than your shoulders). Unrack the bar as if for a close-grip bench press, holding it directly over your chest.

The Unique Path

This is where the JM Press differentiates itself. Instead of lowering the bar straight down to your chest, or back behind your head like a skullcrusher, you’ll aim to bring the bar down towards the area between your chin and upper chest. As the bar descends, your elbows should point forward and slightly out, not flared wide to the sides. The forearms will typically come to rest against the biceps or slightly above them.

From this bottom position, forcefully press the bar back up, driving through your triceps to extend your arms fully. The movement should be controlled, emphasizing the triceps’ contraction throughout. The path is more of a J-shape or an arc than a straight up-and-down motion.

Common Mistakes to Avoid

• Flaring Elbows: Keep elbows tucked relatively close to your body to maximize tricep engagement and minimize shoulder strain.
• Going Too Heavy, Too Soon: The JM Press requires precise form. Start with lighter weights to master the unique movement pattern before attempting heavier loads.
• Losing Control: The eccentric (lowering) phase is crucial. Control the bar’s descent; don’t let gravity do all the work.

Programming the JM Press for Max Gains

To effectively integrate the JM Press into your routine, consider performing it after your main pressing movement (e.g., bench press, overhead press). It’s typically done for moderate to high repetitions with controlled weight. Aim for 3-4 sets of 8-12 repetitions. As your strength increases, you can gradually increase the weight or decrease the reps (e.g., 5-8 reps) if focusing more on strength adaptation, but always prioritize form.

Incorporate the JM Press into your routine 1-2 times per week on your upper body or bench press focused days. Consistency is key; over several weeks, you’ll notice a significant improvement in your tricep strength, directly translating to a more powerful and secure lockout on your bench press.

Beyond the Lockout: Comprehensive Tricep Development

While specifically targeting lockout strength, the JM Press offers broader benefits. It promotes overall tricep hypertrophy and strength, which carries over to other pressing movements like overhead presses and even dips. By focusing on this overlooked gem, you’re not just fixing a weak point; you’re building a more robust and powerful upper body, paving the way for a new personal best on the bench press and beyond.