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Triceps · Advanced

JM Press

Hybrid close-grip press and extension for triceps strength.

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JM Press demonstration

Exercise overview

Training details

TricepsChest

Equipment

Barbell

Sets × reps

4 × 10

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Lie on a bench with a shoulder-width or slightly narrower grip and the bar over the upper chest.
  2. 02Set the elbows a little wider than the hands and keep the upper arms from drifting forward or backward.
  3. 03Lower the bar toward the chin or throat line while the wrists cock back slightly.
  4. 04Stop when the forearms meet the biceps or the elbows are just above chest level.
  5. 05Press back to lockout by extending the elbows, keeping it a triceps press rather than a normal bench rep.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationCable Triceps PushdownRelated variationBarbell JM Press with BandsRelated variationCable Straight-Bar Triceps PushdownRelated variationCable V-Bar Triceps PushdownRelated variationRope Triceps PushdownRelated variationBarbell Standing Overhead Triceps Extension

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteParallel Bar DipsComparable substituteLever Triceps Dip (plate loaded)Comparable substituteBench PressComparable substituteDumbbell Row to KickbackComparable substituteClose-Grip Push-UpComparable substituteBand Tate Press

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