10 Best Jm Press Alternatives for Triceps Strength
What can I do instead of Jm Press? Use exercises that load elbow extension and control shoulder position: close-grip bench press, EZ-bar skull crushers, weighted dips, cable rope overhead extensions, or close-grip floor press. Cue: tuck elbows, retract scapula, and drive through the triceps on lockout to maximize activation.
Original Exercise: Jm Press
How to Perform Jm Press
- Start the exercise the same way you would a close grip bench press. You will lie on a flat bench while holding a barbell at arms length (fully extended) with the elbows in. However, instead of having the arms perpendicular to the torso, make sure the bar is set in a direct line above the upper chest. This will be your starting position.
- Now beginning from a fully extended position lower the bar down as if performing a lying triceps extension. Inhale as you perform this movement. When you reach the half way point, let the bar roll back about one inch by moving the upper arms towards your legs until they are perpendicular to the torso. Tip: Keep the bend at the elbows constant as you bring the upper arms forward.
- As you exhale, press the bar back up by using the triceps to perform a close grip bench press.
- Now go back to the starting position and start over.
- Repeat for the recommended amount of repetitions.
Pro Tips
- Category: Strength
- Force: Push
- Movement type: Compound
Best Jm Press Alternatives
1. Ez Barbell Jm Bench Press
99.2% MatchHow to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- Grasp the ez barbell with an overhand grip, slightly wider than shoulder-width apart.
- Lower the barbell to your chest, keeping your elbows tucked in close to your body.
- Push the barbell back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
2. Close-Grip Barbell Bench Press
98.7% MatchHow to perform this exercise
- Lie back on a flat bench. Using a close grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
- As you breathe in, come down slowly until you feel the bar on your middle chest. Tip: Make sure that - as opposed to a regular bench press - you keep the elbows close to the torso at all times in order to maximize triceps involvement.
- After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
- Repeat the movement for the prescribed amount of repetitions.
- When you are done, place the bar back in the rack.
3. Barbell Lying Close-grip Press
98.7% MatchHow to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- Grasp the barbell with a close grip, hands shoulder-width apart, palms facing towards your feet.
- Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
- Slowly lower the barbell towards your chest, keeping your elbows close to your body.
- Pause for a moment when the barbell touches your chest, then push it back up to the starting position.
4. Barbell Reverse Close-grip Bench Press
98% MatchHow to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- Grasp the barbell with a reverse grip, hands shoulder-width apart.
- Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
- Slowly lower the barbell down towards your chest, keeping your elbows close to your body.
- Pause for a moment when the barbell is just above your chest.
5. Close-Grip EZ-Bar Press
97.9% MatchHow to perform this exercise
- Lie on a flat bench with an EZ bar loaded to an appropriate weight.
- Using a narrow grip lift the bar and hold it straight over your torso with your elbows in. The arms should be perpendicular to the floor. This will be your starting position.
- Now lower the bar down to your lower chest as you breathe in. Keep the elbows in as you perform this movement.
- Using the triceps to push the bar back up, press it back to the starting position by extending the elbows as you exhale.
- Repeat.
6. Barbell Close-grip Bench Press
97.9% MatchHow to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- Grasp the barbell with a close grip, slightly narrower than shoulder-width apart.
- Unrack the barbell and lower it slowly towards your chest, keeping your elbows close to your body.
- Pause for a moment when the barbell touches your chest.
- Push the barbell back up to the starting position, fully extending your arms.
7. Ez-bar Close-grip Bench Press
97.9% MatchHow to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- Grasp the ez barbell with a close grip, hands shoulder-width apart, palms facing forward.
- Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
- Slowly lower the barbell towards your chest, keeping your elbows close to your body.
- Pause for a moment when the barbell touches your chest.
8. Ez Bar Lying Close Grip Triceps Extension Behind Head
93.7% MatchHow to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
- Hold the ez barbell with a close grip, palms facing up, and extend your arms straight up over your chest.
- Keeping your upper arms stationary, slowly lower the barbell behind your head by bending your elbows.
- Pause for a moment, then extend your arms back up to the starting position.
- Repeat for the desired number of repetitions.
9. Barbell Lying Close-grip Triceps Extension
93.7% MatchHow to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
- Grasp the barbell with a close grip, hands shoulder-width apart, palms facing up.
- Extend your arms fully, lifting the barbell above your chest.
- Keeping your upper arms stationary, slowly lower the barbell towards your forehead by bending your elbows.
- Pause for a moment at the bottom, then extend your arms back to the starting position.
10. Barbell Lying Extension
93.7% MatchHow to perform this exercise
- Lie flat on a bench with your feet flat on the ground and your head at the end of the bench.
- Hold the barbell with an overhand grip, hands shoulder-width apart, and extend your arms straight up over your chest.
- Keeping your upper arms stationary, slowly lower the barbell towards your forehead by bending your elbows.
- Pause for a moment, then extend your arms back up to the starting position.
- Repeat for the desired number of repetitions.
Why You Might Need a Jm Press Alternative
You may substitute the JM Press because of elbow pain from its specific bar path, limited access to a barbell/bench, or a desire to shift emphasis between long and lateral triceps heads. Swapping exercises lets you change torque at the elbow and shoulder—reducing valgus stress, altering long-head stretch, or increasing load capacity. For example, using a neutral-grip dumbbell skull crusher reduces wrist supination and can lower medial elbow strain; cue: keep palms facing each other. Choosing a cable overhead extension increases long-head stretch and isolates elbow extension without large shoulder translation.
How to Choose the Right Substitute
Match the substitute to the loading pattern, range of motion, and equipment you have. For heavy compound strength pick the close-grip bench or close-grip floor press—cue: tuck elbows 10–20 degrees and press through the middle of your palm to bias triceps. For isolation hypertrophy choose skull crushers or cable overhead extensions to increase long-head tension; cue: keep the upper arm vertical and pause at the stretch. If you have elbow irritation, prefer neutral grips or limit end-range extension and monitor perceived torque while maintaining progressive overload.
Frequently Asked Questions
What muscles does Jm Press work?
The JM Press primarily targets the triceps—especially the lateral and long heads—while the pecs and anterior deltoids act as stabilizers and assist early in the press. The movement emphasizes elbow-extension torque through a truncated ROM. Cue: keep scapula retracted and elbows tucked to bias the triceps.
What is the best bodyweight alternative to Jm Press?
Parallel-bar dips (weighted when possible) are the best bodyweight alternative for triceps emphasis. Cue: keep your torso more vertical, tuck elbows close to the body, and descend to about 90° elbow flexion to maximize triceps activation while limiting shoulder stress.
Can I build muscle without doing Jm Press?
Yes—you can build comparable triceps mass by progressively overloading alternatives like close-grip bench, skull crushers, dips, and overhead extensions. Focus on load progression, controlled eccentrics (2–4 second negatives), and adequate weekly volume to maximize triceps activation.
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