Last Updated on September 25, 2014
The lying close grip triceps press to chin, also known as the “JM Press,” is a powerful exercise for targeting and building tricep strength and definition. With a unique blend of close-grip bench press and skull crusher movements, this exercise is favored by powerlifters and bodybuilders for its ability to isolate the triceps and stimulate muscle growth. Here, we’ll walk through everything you need to know about performing the lying close grip triceps press to chin with a barbell, from the setup to form tips, variations, and how to incorporate it into your routine for maximum gains.
Why the Lying Close Grip Triceps Press to Chin is Essential for Triceps Development
- Intense Triceps Activation
The close grip position used in this exercise emphasizes the triceps, specifically targeting the long head of the muscle. This helps in achieving balanced tricep development, which is essential for strength and aesthetics. - Improved Lockout Strength
Powerlifters benefit from the lying close grip triceps press due to its focus on strengthening the lockout position. This is crucial in exercises like bench presses, where the triceps are heavily involved in the top phase of the lift. - Enhanced Upper Body Strength
Strong triceps support overall upper body strength, contributing to improved performance in exercises such as push-ups, overhead presses, and other compound movements. - Joint-Friendly
Compared to other triceps-focused movements, the lying close grip triceps press is less stressful on the elbows and shoulders, making it a safer choice for those with joint issues. - Versatility for Muscle Growth
This exercise can be performed with various grip widths, tempos, and weights, allowing you to tailor it to your specific tricep-building goals.
How to Perform the Lying Close Grip Triceps Press to Chin with a Barbell: Step-by-Step Guide
To get the most out of this exercise, follow these steps for correct form and technique:
1. Set Up the Equipment
Position a flat bench under a barbell in a power rack or use a bench press station. Load the bar with a suitable weight, starting with a lighter load to master the form before progressing.
2. Grip the Bar with a Close Grip
Lie flat on the bench, positioning yourself so that the bar is directly above your chest. Grab the barbell with a close grip, slightly narrower than shoulder-width, and lift the bar off the rack to start in a locked-out position.
3. Lower the Bar Towards Your Chin
Inhale as you slowly lower the bar down, bringing it toward your chin. Keep your elbows tucked close to your body and avoid flaring them out. This descent phase is similar to a controlled skull crusher, targeting the triceps.
4. Stop Just Above the Chin
Once the bar is a few inches above your chin, pause briefly. This position increases tricep tension without allowing the bar to touch your chin or chest. Focus on keeping control to avoid unnecessary strain on your elbows and shoulders.
5. Press Back Up
Exhale as you press the bar back up in a controlled manner, straightening your arms but keeping a slight bend at the elbows to maintain muscle tension. Avoid locking out completely, as this keeps the focus on the triceps.
Tips for Effective Lying Close Grip Triceps Press to Chin
- Control the Descent
Lower the bar slowly and with control. This eccentric (lowering) phase is crucial for maximizing muscle engagement and preventing injury. - Elbows In, Not Out
Keep your elbows close to your body throughout the movement. Flaring them outward can shift focus away from the triceps and increase shoulder strain. - Use a Moderate Weight
Start with a weight that allows you to perform the exercise with proper form. Avoid excessive loads, which can compromise your control and increase the risk of injury. - Focus on the Triceps
Instead of just moving the weight, actively engage your triceps throughout the entire range of motion. Developing a mind-muscle connection with your triceps will enhance activation and results. - Breath Consistently
Exhale during the press and inhale as you lower the bar. Proper breathing improves stability and performance.
Common Mistakes to Avoid
- Using Excessive Weight
Attempting to lift too much weight can lead to poor form and potential injury. Start lighter to ensure control, and gradually increase weight as your strength improves. - Flaring Elbows Outward
Allowing your elbows to flare out during the descent increases stress on the shoulders and shifts the emphasis away from the triceps. Keep your elbows tucked in close to your body for maximum tricep engagement. - Rushing the Movement
Performing the exercise too quickly reduces muscle tension and makes it harder to control the weight. Slow down, especially on the lowering phase, to get the most out of each repetition. - Not Stopping Above the Chin
Lowering the bar too close to your face or chest can strain the wrists and elbows. Aim to stop just above your chin to protect your joints while keeping the triceps under tension. - Locking Out at the Top
Fully locking out your elbows at the top of the movement takes tension off the triceps. Maintain a slight bend to keep the muscle engaged.
Variations of the Lying Close Grip Triceps Press
- EZ-Bar Close Grip Triceps Press
Use an EZ bar instead of a standard barbell. The angled grip of the EZ bar is easier on the wrists, allowing for a more comfortable position while still targeting the triceps. - Dumbbell Close Grip Triceps Press
This variation allows you to use individual weights in each hand, which helps to correct muscle imbalances and requires additional stabilization, increasing overall muscle engagement. - Close Grip Bench Press
While not exactly the same, the close grip bench press is a great alternative that uses a similar motion but with a slightly broader range of motion and a heavier focus on the chest. - Reverse Grip Lying Triceps Extension
This alternative uses an underhand grip, targeting the triceps from a different angle. Keep your elbows close to your body for maximum effectiveness. - Slow Tempo Lying Triceps Press
Perform each repetition slowly, particularly the lowering phase, to increase time under tension. This variation helps stimulate muscle growth through sustained tricep activation.
Incorporating the Lying Close Grip Triceps Press into Your Workout
Here are some strategies for adding this exercise to your upper body or arm workouts based on your goals:
- Strength Focus
For strength building, aim for 3-5 sets of 4-6 reps with a challenging weight. This rep range allows you to lift heavier, developing both muscle mass and power. - Muscle Growth (Hypertrophy)
For muscle growth, perform 3-4 sets of 8-12 reps with a moderate weight. This rep range is ideal for maximizing muscle tension and volume. - Endurance and Tone
If endurance and muscle tone are your focus, perform 2-3 sets of 15-20 reps with a lighter weight. This higher rep range enhances muscular endurance and definition. - Superset with Other Triceps Exercises
Pair the lying close grip triceps press with other tricep exercises like tricep pushdowns or overhead extensions to create a superset for a comprehensive tricep workout. - Use as a Finisher
Perform this exercise as the last triceps movement in your workout to fully exhaust the muscles. Aim for 2-3 sets of 12-15 reps with moderate weight to finish strong.
Safety Tips for Performing the Lying Close Grip Triceps Press
- Start with a Lighter Weight
Always prioritize form over heavy lifting. Start light to master the movement, then gradually add weight as your strength improves. - Avoid Over-Extending Your Wrists
Keep your wrists neutral to avoid unnecessary strain. Over-extending or flexing the wrists can lead to discomfort and potential injury. - Ensure a Stable Position
Lie flat on the bench with your feet firmly on the ground for stability. A solid base allows you to press with more control and avoid injury. - Engage Your Core
Keep your core tight throughout the movement to prevent arching in your lower back, which helps stabilize your body and supports a strong lift. - Progress Gradually
Don’t rush to increase the weight. Gradual progression is essential for muscle growth and prevents overloading the triceps and joints too soon.
Frequently Asked Questions
Q1: How often should I perform the lying close grip triceps press?
A: Include this exercise in your upper body or arm day 1-2 times per week, with at least 48 hours of rest in between to allow for proper recovery.
Q2: Can this exercise replace other tricep exercises?
A: While it’s highly effective, it’s best used in combination with other tricep movements like pushdowns, dips, and extensions to target the muscle from multiple angles.
Q3: Is the lying close grip triceps press suitable for beginners?
A: Yes, but beginners should start with a lighter weight and focus on mastering the form before increasing the load. It’s ideal to consult a fitness professional when starting out.
Q4: Can I perform the lying close grip triceps press without a spotter?
A: Yes, you can perform this exercise without a spotter by using a manageable weight. However, if you’re lifting heavier loads or are new to the exercise, having a spotter can provide an added layer of safety.
Advanced Tips for Maximizing Results from the Lying Close Grip Triceps Press
- Focus on the Eccentric Phase
Lowering the bar slowly during the eccentric (downward) phase increases time under tension, which is excellent for muscle growth. Aim for a 3–4 second descent to maximize the stretch and engagement in the triceps. - Pause Reps for Greater Muscle Activation
Adding a brief pause at the bottom of each rep—when the bar is just above your chin—can intensify tricep activation. This pause prevents momentum from taking over and keeps the muscle engaged, leading to better results. - Incorporate Drop Sets
Drop sets can help push your triceps to fatigue. Start with your normal working weight, and once you reach failure, immediately reduce the weight by about 20-30% and continue until failure again. This technique adds intensity and encourages muscle growth. - Vary Your Grip Width
Experimenting with grip width can change the angle of tension on the triceps. Narrowing the grip focuses on the long head of the tricep, while a slightly wider grip can activate additional muscle fibers and promote balanced growth. - Mind-Muscle Connection
Actively focusing on contracting your triceps throughout the entire movement can improve activation. Visualizing the triceps working as you press can enhance results and help you lift with better form.
Mastering the Lying Close Grip Triceps Press to Chin for Stronger Triceps
The lying close grip triceps press to chin with a barbell is a powerful exercise for developing strength, muscle size, and definition in the triceps. This unique combination of close grip and controlled movement brings a new level of focus to your tricep workouts, enabling targeted development in a safe, joint-friendly manner.
Whether you’re a powerlifter looking to improve lockout strength or a bodybuilder aiming for bigger, more defined arms, this exercise is a valuable addition to any upper body routine. By following proper form, experimenting with variations, and incorporating advanced techniques, you can maximize your tricep gains and enhance your overall upper body strength.
Add the lying close grip triceps press to chin into your routine and watch your triceps transform. With dedication, consistency, and attention to form, this movement will help you achieve the strong, sculpted arms you’ve been working towards.
