Is the JM Press the Ideal Triceps Move for a Stronger Bench?

A recent BOXROX piece revisits the JM Press, a close-grip bench variation that aims to boost triceps engagement and bench lockout. The article weighs the move’s practicality for lifters chasing a stronger bench, considering how the JM Press differs from a standard close-grip bench and what it means for mechanics, shoulder health, and training balance.

Why it matters for push-ups

Push-ups rely on solid triceps strength and efficient elbow extension to press from the bottom to lockout. The JM Press targets the triceps more directly than a traditional bench press, especially the portion of the movement where the elbows extend and the bar presses away from the chest. For a push-up athlete, stronger triceps can translate to a more stable midsection during the ascent, a more controlled finish at the top, and potentially a more consistent rep cadence. However, the JM Press is a barbell-based variation with a different setup and range of motion than a push-up, so gains should be integrated gradually. It can also increase elbow stress if done with poor form or excessive load. The practical takeaway is to view JM Press as a targeted accessory that can improve triceps drive, while maintaining a balanced program that preserves shoulder health and core stability.

PUSHapp take

From a PUSHapp perspective, the JM Press can be a useful optional accessory for athletes who want to build triceps strength that supports push-ups and bench-style strength work. It isn't a replacement for push-ups, but when integrated thoughtfully it can complement bodyweight training by improving elbow extension and lockout stability. Use lighter loads and emphasize form before pushing toward maximal weights. If you don experience shoulder discomfort, dial back depth, reduce ROM, or substitute with safer triceps-focused moves like close-grip push-ups or ring dips while you build tolerance.

Try this

• Start with 3-4 sets of 6-8 reps using a light to moderate load, prioritizing control over total weight.
• Maintain a tucked-elbow position and a bar path that travels toward the upper chest, with a deliberate, slow tempo on the descent (about 3 seconds).
• Use a 1- to 2-second pause at the chest to reinforce stable scapular position before pressing.
• If you feel shoulder strain, reduce the range of motion, lighten the load, or substitute with a safer triceps accessory and reintroduce JM Press later.

Source: BOXROX

2 min read.

Source: BOXROX. PUSHapp commentary is original and based on the public RSS summary.