WhatWorksWhat.
Triceps

JM Press

A weird half-press-half-skullcrusher hybrid; triceps absolutely toast after 5 reps.

Complexity · Mediumstrengthadvanced+BarbellBenchSquat rack
  • Chest
  • Front delts
  • Triceps
  • Triceps - Inner triceps
  • Triceps - Long-head triceps
  • Triceps - Outer triceps
  • Long-head triceps
  • Outer triceps
  • Inner triceps

PrimarySecondary

What it hits

Parts of the target muscle.

  • Long-head triceps

    Hit

    Crosses the shoulder - hit best with arms overhead.

  • Outer triceps

    Hit

    Lateral head - hit hardest with pronated pushdown.

  • Inner triceps

    Hit

    Medial head workhorse - always involved, peaks at lockout.

The movement

Get it right, not roughly right.

Optimal form

4:12· Renshaw's Personal Training

Close Grip Bench Press - The Right Way For BIGGER Triceps

Bottom (stretch)

Lockout

Lying on a bench, narrow grip. Lower the bar slowly toward the throat with elbows tucked, stopping just above the chin. The forearm and biceps almost touch. Drive up by extending the elbows.

Common mistakes

  • Treating it like a close-grip bench - defeats the triceps focus.
  • Going too heavy too early - wrist and elbow injury risk is real.

Where you should feel it

A weird half-press-half-skullcrusher hybrid; triceps absolutely toast after 5 reps.

Injury risk · 5/10

SafetyThe bar tracks the throat - use a spotter or safety pins, and learn the path with an empty bar before loading.

Progression

Step back, or step up.

Same movement family, different rung. Harder versions sit above, easier versions below — tap a rung to land there.

  1. You're hereJM Press
  2. Step back toClose-grip benchSame bar path with less risky elbow flexion.
  3. Step back toOverhead triceps extensionDirect triceps loading without the press skill.

Variations

Same movement, moved emphasis.

Ranked by how directly each variation still trains triceps. 80%+ means the target barely changes. Below 60%, the emphasis has meaningfully shifted — useful for variety, but less precise for the specific part. The label calls it at a glance.

  • Smith machine JM press

    Fixed bar path is more forgiving.

    95% on target

    On target

    Same target, minor adjustment.

  • Dumbbell JM press

    Two dumbbells, neutral grip.

    90% on target

    On target

    Same target, minor adjustment.

Compare with another exercise

Cool-down

Worked it. Walk it back down.

A couple of minutes here pays back in soreness avoided tomorrow. Browse the full library.

  • Doorway Pec Stretch

    Forearm against doorway, elbow at shoulder height. Step the same-side foot through. 45s per side.

    ChestFront delts

  • Cobra Pose

    Lying face-down, hands under the shoulders. Press the chest up by extending the back. Hips stay on the floor. 30s. Antidote to a long day of crunches and sitting.

    AbsFront deltsChest

  • Downward Dog

    Hands and feet on the floor, hips in the air making an inverted V. Press the heels toward the floor. Pedal the heels alternately for a stronger calf stretch. 45s.

    CalvesHamstringsLatsFront delts

Coach note

Niche powerlifter favorite. Add at the END of a press day, never start with it.