Dumbbell JM Press
The dumbbell JM press is a hybrid between a close-grip press and a skull crusher, invented by powerlifter JM Blakley. You lower the dumbbells toward your chin-to-throat area by combining elbow flexion with horizontal adduction for extreme tricep loading.
How to Perform
Lie on a flat bench with dumbbells at lockout, hands in a neutral grip.
Lower the dumbbells by bending the elbows and letting them track slightly back toward your face.
Stop when the dumbbells reach chin-to-throat level — elbows should point forward, not out.
Press back to lockout by extending the elbows first, then finishing with a slight press.
Common Mistakes to Avoid
Lowering too far down the chest, which turns it into a close-grip press and misses the tricep emphasis.
Lowering too close to the face, which turns it into a skull crusher and stresses the elbows.
Flaring the elbows out wide instead of keeping them pointed forward.
Using too much weight before mastering the specific movement path.
Muscle Activation
Variations
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