Use a close-grip bench press when you want the closest heavy tricep-loading substitute with a simpler bar path, a skull crusher when the pure elbow-extension portion is the priority, and an overhead tricep extension when a different joint angle is more comfortable. None of these require learning the JM press’s specific hybrid bar path.
This guide replaces a JM press slot because the hybrid press-extension bar path feels awkward, causes elbow discomfort, or you want a more familiar movement with similar tricep emphasis. It is not a general tricep-training tutorial; use the close grip bench press or skull crusher guides for execution details on those patterns. Stop a pressing movement that causes sharp elbow, wrist, or shoulder pain, and get individual assessment rather than pushing through it.
JM Press Alternatives at a Glance
| Alternative | Equipment and setup | Movement pattern | Best fit | Main change from JM press |
|---|---|---|---|---|
| Close grip bench press | Barbell, bench | Straight-line press to the chest | Heavy tricep loading with a simpler, familiar bar path | Removes the angled path toward the chin |
| Skull crusher | Barbell, EZ-bar, or dumbbells, bench | Pure elbow extension, upper arms vertical | Extension portion is the actual priority | Isolates elbow extension without any pressing component |
| Overhead tricep extension | Dumbbell or cable, standing or seated | Overhead elbow extension | Different joint angle for elbow comfort | Changes the resistance curve and shoulder position entirely |
This is a decision map, not a claim that every option reproduces the JM press’s specific hybrid loading exactly. The broader pattern is covered in the tricep exercises guide if the JM press was only one part of a larger arm or pressing session.
Choose by Constraint First
| Constraint | First option | Why it fits | Check before keeping it |
|---|---|---|---|
| The angled bar path feels awkward or hard to control | Close grip bench press | Uses a familiar straight-line press instead of an angled path | Grip width stays comfortable for the wrists and elbows |
| Elbow discomfort with the JM press’s specific angle | Overhead tricep extension | Changes the joint angle away from the JM press’s chin-directed path | Overhead position is comfortable for the shoulder |
| The extension portion is the actual training target | Skull crusher | Isolates elbow extension without any pressing component | Upper arms stay vertical and stable throughout |
| Heavy total load is the priority | Close grip bench press | Barbell pressing allows more total load than an isolation extension | Rack and bar-catching setup are available |
| No barbell available | Overhead tricep extension | Works with a single dumbbell or a cable stack | Cable or dumbbell load is appropriate for controlled extension |
| Programme calls for a simpler learning curve | Close grip bench press | Most lifters already know the bench press pattern | Grip is narrower than a standard bench press but still comfortable |
If the missing piece is only the hybrid bar path’s difficulty, a close-grip bench press reproduces similarly heavy tricep loading with a simpler, more familiar movement. If the extension component was the actual goal, a skull crusher isolates that more directly than any pressing variation.
Loading and Joint-Angle Matrix
A JM press combines a close-grip bench press with a skull crusher by lowering the bar toward the chin or upper chest at an angle, blending elbow extension with a pressing pattern in a single hybrid movement that increases tricep demand beyond a standard press.12 Each alternative reproduces part of that demand through a different mechanism.
| Option | How the joint-angle demand differs from the JM press | What that means in practice | Progression variable |
|---|---|---|---|
| Close grip bench press | Straight-line bar path to the chest | No hybrid angle; simpler pattern with a lower learning curve | Barbell load, repetitions, or tempo |
| Skull crusher | Pure elbow extension, no pressing component | Isolates the triceps without any shoulder-driven pressing force | Load, repetitions, or bar path (forehead versus behind the head) |
| Overhead tricep extension | Overhead joint angle instead of a horizontal press | Changes the resistance curve and stretch position on the triceps | Load, repetitions, or single-arm versus two-arm setup |
Do not compare a JM press’s loaded weight directly with a close-grip bench press or skull crusher number as though the setups were equivalent. Judge progress by repeatable load and control within each specific setup.3
The Best JM Press Substitutes
Close grip bench press: the default heavy-load swap
Use a close grip bench press when you want the closest heavy tricep-loading substitute with a simpler, more familiar bar path. Set a grip just inside shoulder width, lower the bar to the chest with the elbows tracking close to the torso, and press back up.
The main difference from a JM press is the bar path: a close-grip bench press moves straight to the chest instead of angling toward the chin, which removes the hybrid coordination demand entirely.[1]
Skull crusher: the pure extension option
The skull crusher is the better substitute when the JM press’s extension component, not its pressing component, was the actual training target. Keep the upper arms vertical and stationary, and lower the bar to the forehead or behind the head under control.
This isolates elbow extension without any pressing force from the shoulders, which is useful when tricep isolation is the specific goal.[1]
Overhead tricep extension: a different joint angle
The overhead tricep extension changes the joint angle away from the JM press’s chin-directed path entirely, useful when elbow discomfort at that specific angle is the limiting factor. Use a dumbbell or cable, keep the upper arms stable, and extend through a full, controlled range.
Programming Handoff
Keep the alternative in the same tricep-pressing slot in your session. Start with 3 to 4 sets of 6 to 10 controlled repetitions for a close-grip bench press once loaded meaningfully, or 3 sets of 10 to 15 for a skull crusher or overhead tricep extension substitute, using a load you can control.1
Use a simple progression: keep the setup and range consistent, add repetitions within that range, then make one small change to load or tempo. If you move from a JM press to a close-grip bench press, reset your working load rather than trying to match the JM press’s hybrid number, since the two bar paths are not equivalent.
For a full pressing or arm session, pair the substitute with a horizontal or overhead press and a biceps accessory, then review the tricep exercises guide if you need to place the replacement inside a complete programme. This guide covers a single-exercise substitution; it does not replace assessment of an elbow or shoulder injury or a personalised rehabilitation plan.
Frequently Asked Questions
The practical answers are in the tables above: identify whether the hybrid bar path, elbow comfort, or the extension component itself is the actual constraint, then select the closest pressing or isolation variation you can load safely and progress consistently.
Bottom Line
Use a close-grip bench press when you want the closest heavy substitute with a simpler bar path, a skull crusher when pure elbow extension is the priority, and an overhead tricep extension when a different joint angle is more comfortable. Record the new setup and load, and progress the version you can repeat under control.
Footnotes
-
American College of Sports Medicine. ACSM’s Guidelines for Exercise Testing and Prescription. 11th ed. 2021. ↩ ↩2
-
Schoenfeld BJ. The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research. 2010;24(10):2857–2872. ↩
-
American College of Sports Medicine. Progression models in resistance training for healthy adults. Medicine & Science in Sports & Exercise. 2009;41(3):687-708. ↩
References
Frequently Asked Questions
- What is a good alternative to the JM press?
- A close-grip bench press is the closest substitute because it shares the narrow grip and heavy tricep-loading emphasis without the JM press's hybrid bar path toward the chin. A skull crusher is a better option when the extension portion of the movement is the actual priority.
- What makes the JM press different from a regular tricep exercise?
- The JM press combines a close-grip bench press with a skull crusher by lowering the bar toward the chin or upper chest at an angle, blending elbow extension with a pressing pattern in a single hybrid movement that many lifters find awkward to learn.
- Can I train triceps heavily without the JM press's specific bar path?
- A close-grip bench press allows similarly heavy loading with a simpler, more familiar bar path straight to the chest, making it the more accessible option for lifters who find the JM press's angled path uncomfortable or hard to control.
- Is a skull crusher the same as a JM press?
- They share the elbow-extension component, but a skull crusher lowers the bar to the forehead or behind the head with the upper arms staying vertical, while a JM press lowers the bar toward the chin at an angle with more shoulder involvement, so treat them as related but distinct movements.
- What replaces a JM press for someone with elbow discomfort?
- An overhead tricep extension or a close-grip bench press with a moderate range both reduce the elbow-angle stress some lifters experience with the JM press's angled bar path, making either a more comfortable substitute.