The Barbell or Suspension Strap JM Press is an unbelievable tricep exercise. Not only does it strengthen your triceps, it also improves your core stability.
I know what you’re thinking…
Why do I need strong triceps for wrestling, Dickie?
My answer is- you don’t.
However, one of the most common exercises in strength and conditioning programs for all sports is the Bench Press.
Unfortunately for wrestlers, the Bench Press can add a lot of unnecessary wear and tear on your shoulders. In fact, I don’t have wrestlers perform the Bench Press any more. I just have them use the Floor Press.
Again, this is to reduce any unnecessary stress on the shoulders.
Anyway, back to tricep strength.
The reason I think it’s valuable for wrestlers to strengthen their triceps is to take extra stress off the shoulders when they press.
The bottom line is, the stronger your triceps are, the less your chest and, more importantly, your shoulders will have to contribute to complete the movement.
Additionally, as your triceps get stronger, you’ll be able more comfortably use a closer (shoulder width) grip.
A closer grip has been shown in research to reduce stress on the shoulders when Bench Pressing.
For info on the research read- Grip Adjustment for Shoulder Health.
Ok, enough talk.
Here’s a video of a Barbell JM Press.
To make the exercise more challenging, lower the bar.
To make it easier, increase the height of the bar.
If you can get the bar to the bottom of the rack and perform strict reps with a locked core, you’re pretty damn strong.
Here’s a video of a Blast Strap/Suspension Strap JM Press.
As far as adjusting the difficulty goes, the same strategy applies.
The more parallel your body is to the ground, the harder the exercise will be.
The more perpendicular your body is to the ground, the easier the exercise will be.
By the way, click here to open a PDF in a new window with info on how to make a pair of Suspension Straps.
Regardless of how you perform this exercise, make sure your hips stay locked throughout the set. Ultimately you want your ankles, hips, and shoulders to form a straight line until you’ve completed the set.
Hi, I’m Dickie (the author of this blog). Here I am with my good buddy, Kyle Dake. While he doesn't have a nice coat like me, he is pretty good at wrestling. Here's what he said about my training system:
Before I began lifting using Dickie's system my wrestling skills were getting slightly better. I've now been lifting under his guidance for more than 5 months and I have begun to dominating ALL of my competition. At first I had little faith in Dickie and his program, but now I would run into a wall if he told me I would get stronger! I know it sounds insane, but I would. The bottom line is Dickie is an expert and knows what he is talking about. If you want to defeat those kids whom you've always lost to and reach a level you never thought possible, I suggest you start lifting using Dickie's system immediately.
-Kyle Dake, 4X NCAA Division 1 National Champion