Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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General training information, not medical advice. If something hurts, stop and see a professional.
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Explore/Triceps

JM Press

BarbellCompoundNeeds coaching
Front
Back
Primary Secondary

Works

Triceps

Also chest

You need

Bench press station

How to do itPictures · 3 steps
1Start
2Bottom
Main musclesAlso working
  1. 1Close grip, lower the bar toward your chin
  2. 2Elbows travel forward as you lower
  3. 3Press back up to lockout

Most common mistake

Treating it as a sloppy close-grip bench.

Watch a demo
B
For triceps
#15 of 20
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Research
59
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 59
Target tensionStrong
Loaded stretchGood
ProgressionStrong
Low costFair

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • SOverhead Cable ExtensionCable
  • SCross-Body Cable ExtensionCable
  • STriceps Extension MachineMachine
  • SOverhead EZ-Bar ExtensionBarbell

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