What To Know
- They involve lying down on a bench with a barbell or dumbbells held overhead, then lowering the weight towards your forehead while keeping your elbows tucked in.
- They involve starting with a barbell held in a close grip, performing a triceps extension, then immediately transitioning into a bench press.
- They allow for heavy weight to be used and provide a deep stretch at the bottom of the movement.
In the realm of triceps training, two exercises stand out: skullcrushers and JM presses. Both target the triceps brachii effectively, but they each have unique advantages and drawbacks. This blog post will delve into the intricacies of skullcrushers vs JM press, helping you determine which exercise is the better fit for your triceps development goals.
Skullcrushers: Isolation and Deep Triceps Engagement
Skullcrushers, also known as lying triceps extensions, are an isolation exercise that primarily targets the triceps brachii. They involve lying down on a bench with a barbell or dumbbells held overhead, then lowering the weight towards your forehead while keeping your elbows tucked in.
Advantages:
- Isolates the triceps, minimizing involvement from other muscle groups
- Allows for heavy weight to be used, facilitating strength development
- Deeply engages the triceps, promoting muscle fiber recruitment
Disadvantages:
- Can put stress on the elbows, especially with heavy weights
- Limited range of motion compared to other triceps exercises
JM Press: Compound Movement and Constant Tension
JM presses, named after Jim Morris, are a compound exercise that combines triceps extensions with close-grip bench press. They involve starting with a barbell held in a close grip, performing a triceps extension, then immediately transitioning into a bench press.
Advantages:
- Compound movement that engages multiple muscle groups, including the triceps, chest, and shoulders
- Constant tension throughout the movement, maximizing muscle activation
- Allows for significant weight to be used, promoting overall upper body strength
Disadvantages:
- Requires more technical skill to perform correctly
- Can be more fatiguing than isolation exercises
- May not isolate the triceps as effectively as skullcrushers
Which Exercise is Better for Building Triceps?
The choice between skullcrushers and JM presses depends on your individual goals and training preferences.
If your primary goal is to isolate and deeply engage the triceps: Skullcrushers are the superior choice. They allow for heavy weight to be used and provide a deep stretch at the bottom of the movement.
If your goal is to develop overall upper body strength and engage multiple muscle groups: JM presses are a better option. They incorporate a compound movement that targets the triceps, chest, and shoulders, and they maintain constant tension throughout the exercise.
Variations and Progressions
Both skullcrushers and JM presses have numerous variations and progressions that can be incorporated to enhance their effectiveness.
Skullcrusher Variations:
- Reverse skullcrushers: Performed with an underhand grip to emphasize the lateral head of the triceps
- Incline skullcrushers: Performed on an incline bench to increase the range of motion
- Dumbbell skullcrushers: Allows for unilateral training and greater muscle activation
JM Press Variations:
- Wide-grip JM press: Performed with a wider grip to emphasize the medial head of the triceps
- Decline JM press: Performed on a decline bench to increase the stretch on the triceps
- Resistance band JM press: Uses resistance bands to provide constant tension throughout the movement
Safety Considerations
Both skullcrushers and JM presses can be performed safely when proper form is maintained. However, it’s important to note the following safety considerations:
- Use a weight that is appropriate for your strength level
- Keep your elbows tucked in during skullcrushers to avoid elbow strain
- Perform JM presses with a spotter to ensure safety
- Warm up properly before performing either exercise
Key Points: Choosing the Right Exercise for You
Ultimately, the choice between skullcrushers and JM presses comes down to your individual goals and training preferences. If you prioritize triceps isolation and deep engagement, skullcrushers are an excellent choice. If you seek a compound movement that engages multiple muscle groups and promotes overall upper body strength, JM presses are the better option. By understanding the advantages and disadvantages of each exercise, you can make an informed decision that aligns with your fitness objectives.
What You Need to Learn
Q1: Which exercise is more effective for beginners?
A: Skullcrushers are generally easier to learn and perform correctly, making them a good choice for beginners.
Q2: Can I perform both skullcrushers and JM presses in the same workout?
A: Yes, you can incorporate both exercises into your workout. However, it’s important to prioritize one exercise over the other to avoid overtraining.
Q3: How often should I perform skullcrushers or JM presses?
A: Aim to perform these exercises 1-2 times per week, allowing for adequate recovery time.
