My 11 Favorite JM Press Alternatives (Strength Coach Picks)
The JM Press is a solid exercise for building tricep strength, but it’s not for everyone. Luckily, there are other effective exercises to achieve similar goals.
I have 20 years of experience as a Strength Coach working at the college level and in this article, I will share several alternatives to the JM Press, making your workout routine flexible while still targeting those crucial tricep muscles.
Whether you’re an athlete or someone striving for better fitness, these alternatives are worth exploring.
What Makes a Good JM Press Alternative?
A good JM Press alternative should target the triceps muscle effectively, much like the JM Press does. It should also be safe and relatively easy to perform, allowing for steady progress in building strength and muscle size.
In the exercises chosen below, expect to see movements that are straightforward to follow, with variations to suit different experience levels.
I’ve also included a wide variety of equipment, so whether you’re training at a gym or at home, you can continue to work on your tricep strength no matter the circumstances.
JM Press Alternatives
Dumbbell JM Press
Why: The Dumbbell JM Press targets the triceps similarly to the traditional JM Press, but with dumbbells, providing a different resistance curve and allowing for more natural wrist movement.
How To:
- Start seated on a bench with a back support, holding a dumbbell in each hand at shoulder level.
- Begin by lowering the dumbbells towards your shoulders, keeping your elbows fixed in place.
- As the dumbbells reach your shoulders, extend your arms to press the weights back to the starting position.
Dips
Why: Dips are a great alternative to the JM Press as they effectively target the triceps, chest, and shoulder muscles.
How To:
- Begin by gripping the parallel bars firmly, arms straight, with your body suspended in the air.
- Lower your body down by bending your elbows, keeping them close to your sides.
- Descend until your elbows form a 90-degree angle or go as low as comfortable.
- Push back up to the starting position by extending your arms.
Close Grip Bench Press
Why: The Close Grip Bench Press is excellent for targeting the triceps and also engages the chest and shoulders.
It might be the best alternative for developing strength on this list (Dips would be a close second).
How To:
- Lie flat on a bench, grip the barbell with your hands about shoulder-width apart.
- Lower the barbell to your chest, keeping your elbows close to your body.
- Press the barbell back up to the starting position, fully extending your arms.
Barbell Skull Crushers
Why: Barbell Skull Crushers are a classic tricep exercise that, like the JM Press, targets the long head of the triceps, crucial for building arm size and strength.
How To:
- Lie flat on a bench, holding a barbell with a narrow grip above your chest, arms fully extended.
- Keeping your elbows stationary, lower the barbell towards your forehead.
- Pause, then extend your arms back to the starting position.
Dumbbell Skull Crusher
Why: Dumbbell Skull Crusher targets the triceps similarly to the Dumbbell JM Press but allows for a more natural range of motion and individual arm movement.
How To:
- Lie flat on a bench, holding a dumbbell in each hand, arms fully extended above your chest.
- Keeping your elbows stationary, lower the dumbbells towards the sides of your head.
- Pause, then extend your arms back to the starting position.
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Diamond Push-ups
Why: Diamond Push-ups are excellent for targeting the triceps and can be done anywhere with no equipment.
How To:
- Start in a push-up position, but with your hands close together under your chest forming a diamond shape with your thumbs and index fingers.
- Lower your body down, keeping your elbows close to your sides.
- Once your chest nearly touches the floor, push back up to the starting position.
Incline Barbell Tricep Extension
Why: Similar to the JM Press, the Incline Barbell Tricep Extension targets the triceps, especially the long head, promoting muscle growth and strength.
How To:
- Lie on an incline bench, holding a barbell with a narrow grip, arms fully extended.
- Keeping your elbows stationary, lower the barbell towards the back of your head.
- Pause, then extend your arms back to the starting position.
Floor Press
Why: The Floor Press is essentially a Close Grip Bench Press variation that targets the triceps and chest muscles, with a reduced range of motion that can be safer for the shoulders.
(Also, bonus, you don’t need a bench.)
How To:
- Lie flat on the floor, knees bent, holding a barbell or dumbbells with a narrow grip.
- Lower the weights down to your chest, elbows touching the floor.
- Press the weights back up to the starting position.
- Repeat for the recommended number of repetitions.
Overhead Dumbbell Tricep Extension (Single-hand)
Why: The Overhead Triceps Extension exercise targets the triceps in a way similar to the JM Press, with a focus on the long head of the triceps.
How To:
- Sit or stand upright, holding a dumbbell in one hand, arm fully extended overhead.
- Lower the dumbbell behind your head, keeping your elbow stationary.
- Extend your arm back to the starting position.
Bodyweight Tricep Extension
Why: Bodyweight Tricep Extension is a convenient alternative that targets the triceps using only your body weight.
How To:
- Place a barbell securely in the rack (about waist height).
- Start in a standing position, leaning forward, hands on the bar, arms straight.
- Bend your elbows to lower your forehead towards the bar, keeping your body straight.
- Extend your arms to return to the starting position.
Tricep Pushdowns
Why: Tricep Pushdowns are great for isolating the triceps and can be easily adjusted for different strength levels.
How To:
- Stand in front of a cable machine, grip the bar or rope attachment with a narrow grip, arms extended.
- Keeping your elbows close to your body, push the bar down until your arms are fully extended.
- Slowly return to the starting position.
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Final Thoughts
Varying your tricep exercises is crucial for overcoming plateaus and stimulating continued muscle growth. The JM Press and its alternatives listed above provide a diverse range of options to keep your workouts engaging and effective.
Whether you’re training in a home gym or a commercial gym, these exercises can be a beneficial addition to your training regimen. By incorporating these JM Press alternatives, you’re well on your way to building stronger, more defined triceps.
More Links and Info
There is almost always an alternative you can do for ANY exercise regardless of your limitations or circumstances. Check out these alternatives for some other popular upper-body movements:
10 Reverse Pec Deck Fly alternatives without a machine
Sledgehammer Slam Alternatives (No Sledgehammer? No Problem!)
