JM Press alternatives
If the JM Press isn't happening today — the equipment is taken, you don't have it, or the movement doesn't feel right — here are 8 substitutes for the same job, each with what changes.
Which one when
- The equipment is taken or missing. Take the same movement on other equipment — Dumbbells: Close-Grip Dumbbell Press; Machines and cables: Smith Machine Close-Grip Bench Press, Rope Triceps Pushdown, Triceps Pushdown.
- Same equipment, different angle or grip. If the movement feels off but the equipment is there — Close-Grip Bench Press, Close-Grip EZ-Bar Press, Reverse-Grip Triceps Bench Press, EZ-Bar Skull Crusher.
- It hurts. If it's uncomfortable, try a substitute with a different grip or a machine and go lighter. Sharp pain, or pain that doesn't go away, is a reason to see a doctor, not to search for a substitute on a list.
- Different equipment: Dumbbells instead of Barbell.
- Same muscle: Triceps.
- A compound lift: several joints work, so loads tend to be heavier.
- A lower entry bar: 1 of 3 versus 3.
2Smith Machine Close-Grip Bench Press
- Different equipment: Machines and cables instead of Barbell.
- Same muscle: Triceps.
- A compound lift: several joints work, so loads tend to be heavier.
- Equipment: Barbell.
- Same muscle: Triceps.
- A compound lift: several joints work, so loads tend to be heavier.
- A lower entry bar: 2 of 3 versus 3.
4Close-Grip EZ-Bar Press
- Equipment: Barbell.
- Same muscle: Triceps.
- A compound lift: several joints work, so loads tend to be heavier.
5Reverse-Grip Triceps Bench Press
- Equipment: Barbell.
- Same muscle: Triceps.
- A compound lift: several joints work, so loads tend to be heavier.
- Different equipment: Machines and cables instead of Barbell.
- Same muscle: Triceps.
- A lower entry bar: 1 of 3 versus 3.
- Different equipment: Machines and cables instead of Barbell.
- Same muscle: Triceps.
- A lower entry bar: 1 of 3 versus 3.
- Equipment: Barbell.
- Same muscle: Triceps.
- A lower entry bar: 2 of 3 versus 3.
These are the same substitutes I show in the bot under "Alternatives", plus catalog exercises for the same muscle and movement. Difficulty is shown where I've broken the exercise down on its own page.
Swapping in the diary
In the bot, substitutes live on the exercise card: Exercises → the exercise → Alternatives. If one isn't in your list yet, I'll add it with one tap. A substitute keeps its own history and records — I don't mix them with the main exercise, so progress on each stays honest.
Log the substitute as its own exercise — I'll remember the weight and reps and give you a target next time.
Prefer Telegram? Open the bot — same diary.
Read next
Position photos from the open free-exercise-db.