The Best JM Press Alternative Exercises

What muscles does the JM Press work?

The jm press is a compound exercise that works the chest, shoulders, and triceps. The chest consists of the pectoralis major and minor, which are the large and small muscles in the front of the chest respectively. The pectoralis major is responsible for the horizontal movement of the arm and the pectoralis minor is responsible for the downward movement of the arm. The jm press primarily works the pectoralis major. The jm press also works the triceps, which are the muscles on the back of the upper arm. The triceps are responsible for extending (straightening) the elbow. The triceps have three heads: the long head, medial head, and lateral head. The jm press primarily works the long head of the triceps. Lastly, the jm press also works the anterior (front) deltoid, which is one of three muscles that make up the shoulder. The deltoid is responsible for raising the arm away from the body.

How to perform the jm press?

There are many different ways to do the jm press. The most common way is with a barbell.

To perform this exercise:

• Start by lying on a flat bench with a barbell in your hands

• Position the barbell so that it is extended above your chest

• Lower the barbell down towards your head, tucking your elbows in close to your sides

• Press the barbell back up to the starting position and repeat for desired reps

Common mistakes

One of the most common mistakes people make when doing the jm press is not tucking their elbows in close to their sides. This can cause the weight to shift and put unnecessary stress on the elbow joint. Another common mistake is using too much weight. It is important to use a weight that you can control and press with good form.

Variations

There are many different variations of the jm press. You can use dumbbells, a Smith machine, or cables. You can also do the exercise with one arm at a time.

JM Press Alternative Exercises

There are many different exercises that can be done to achieve the same benefits as the jm press. Here are some of the best jm press alternative exercises:

Alternative #1: Skull Crushers

Skull crushers are one of the most effective exercises for working the triceps. This exercise can be done with dumbbells, a barbell, or an EZ bar.

To perform this exercise:

• Start by lying on a flat bench with a barbell or dumbbells in your hands.

• Position the weight so that it is extended above your head.

• Keeping your elbows stationary, lower the weight down towards your forehead.

• Press the weight back up to the starting position and repeat for desired reps.

Tip: Keep the arms in tight, and do not let the elbows flare out to the sides.

Alternative #2: Tricep Dip

Dips are a great exercise for targeting the chest, shoulders, and triceps. To focus more on the triceps, keep your elbows close to your sides and keep the body more upright.

To perform this exercise:

• Start by holding onto a dip station with your arms extended.

• Lower your body down until your elbows are at a 90-degree angle.

• Press back up to the starting position and repeat for desired reps.

Tip: Avoid leaning too far forward, which will put more emphasis on the chest.

Alternative #3: Diamond Pushups

The chest and triceps are well-targeted with diamond pushups.

To perform this exercise:

• Start in a standard pushup position with your hands close together forming a diamond shape.

• Lower your body down until your chest touches the ground.

• Press back up to the starting position and repeat for desired reps.

Tip: Keep the core engaged and the lower back neutral to get the best results.

Alternative #4: Close-Grip Bench Press

The close-grip variation of the bench press targets the triceps more than the traditional bench press.

To perform this exercise:

• Start by lying on a flat bench with a barbell in your hands.

• Position your hands so that they are slightly more narrow than shoulder-width apart.

• Lower the barbell down towards your chest, keeping your elbows close to your sides.

• Press the barbell back up to the starting position and repeat for desired reps.

Tip: Lower the weight under control and do not let the elbows flare out to the sides.

Alternative #5: Dumbbell Bench Press

The chest and triceps are the main muscles worked in the dumbbell bench press.

To perform this exercise:

• Start by lying on a flat bench with a dumbbell in each hand.

• Position the dumbbells so that they are at shoulder-width apart.

• Lower the dumbbells down towards your chest, keeping your elbows close to your sides.

• Press the dumbbells back up to the starting position and repeat for desired reps.

Tip: Use a weight that you can control and press with good form.

Alternative #6: Tricep Extensions

Tricep extensions are an effective way of isolating the triceps.

To perform this exercise:

• Start by holding a dumbbell in one both hands and position your arms so that the weight is extended above your head.

• Keeping your elbows stationary, lower the weight down towards the back of your head.

• Press the weight back up to the starting position and repeat for desired reps.

Tip: Keep the core engaged and do not over arch the back.

Alternative #7: Tricep Cable Pushdowns

Cable pushdowns are another excellent triceps exercise.

To perform this exercise:

• Start by attaching a rope or straight bar to a high pulley.

• Grab the rope or bar with your hands and position them so that they are at shoulder-width apart.

• Keeping your elbows close to your sides, press the weight down until your arms are fully extended.

• Slowly return the weight back to the starting position and repeat for desired reps.

Tip: Avoid using your body weight to help press the weight down.

Summary

There are many great jm press alternative exercises that you can do to build muscle. These exercises target the chest, shoulders, and triceps. When performing these exercises, be sure to keep good form and use a weight that you can control. Avoid using your body weight to help press the weight down. Do not let the elbows flare out to the sides. Use a weight that you can control and press with good form. That is how you can get the best results.