Barbell Close-grip Bench Press vs Jm Press

Compare target muscles, equipment, difficulty, movement type, and secondary muscles for Barbell Close-grip Bench Press and Jm Press.

Get comparison link

Comparison link

Select the link and use your device's Copy command.

Barbell Close-grip Bench Press vs JM Press — two heavy-duty triceps builders that look similar but load your elbows and shoulders very differently. You’ll get clear, actionable advice on technique cues, rep ranges, and when to choose each lift based on muscle growth, strength, and injury risk. I’ll compare primary and secondary muscle activation, show how force vectors and length-tension affect the triceps, outline equipment needs, and give direct recommendations for beginners, experienced lifters, and home setups so you can pick the better option for your goals.

Exercise A

Barbell Close-grip Bench Press

Target Triceps

Equipment Barbell

Body Part Upper-arms

Difficulty Intermediate

Movement Compound

Secondary Muscles

Chest Shoulders

Exercise B

Jm Press

Target Triceps

Equipment Barbell

Body Part Upper-arms

Difficulty Advanced

Movement Compound

Secondary Muscles

Chest Shoulders

Muscles used

Listed target and secondary muscles, shown on the body. Locations, not activation or strength scores.

Target
Secondary
Not highlighted

Barbell Close-grip Bench Press

Front

Back

Target: Triceps
Secondary: Chest, Shoulders

Not shown on diagram: Shoulders. These labels do not identify a precise region on this map.

Jm Press

Front

Back

Target: Triceps
Secondary: Chest, Shoulders

Not shown on diagram: Shoulders. These labels do not identify a precise region on this map.

Grey does not mean a muscle is unused. The diagrams show only the mapped catalogue labels.

Attribute	Barbell Close-grip Bench Press	Jm Press
Target Muscle	Triceps	Triceps
Body Part	Upper-arms	Upper-arms
Equipment	Barbell	Barbell
Difficulty Different	Intermediate	Advanced
Movement Type	Compound	Compound
Secondary Muscles	Chest, Shoulders	Chest, Shoulders

Visual Comparison

An illustrative 1–10 profile derived from catalog difficulty, equipment, and listed-muscle fields—not measured performance or muscle activation.

Key Differences

Difficulty levels differ: Barbell Close-grip Bench Press is intermediate, while Jm Press is advanced.
Both exercises target the Triceps using Barbell. The catalogue does not establish which exercise is better for an individual goal.

Muscle comparison

Shared target muscles

Both lifts target the triceps as the prime movers by emphasizing elbow extension under load. The close-grip bench press uses a more vertical bar path and greater shoulder horizontal adduction, so the lateral and medial heads of the triceps contribute heavily throughout the 0–90° elbow range. The JM press blends a skullcrusher arc with a bench press path, placing more continuous tension on the long head at longer muscle lengths during the descent.

Secondary muscle differences

Close-grip bench recruits more pec major and anterior deltoid because the bar travels closer to the chest and requires horizontal adduction. JM press shifts some load vertically toward elbow extension, reducing peak chest recruitment but increasing shoulder stabilization demand, particularly the anterior deltoid and rotator cuff to control the arcing bar path.

Muscle involvement analysis

Close-grip bench produces a strong concentric drive from the chest and triceps as the shoulders contribute to force vectors roughly 60–70% horizontal and 30–40% vertical. JM press increases the vertical component and elbow moment arm, keeping the triceps under higher tension through a longer eccentric phase. Expect slightly higher long-head stretch and time under tension with JM press, while close-grip allows larger peak loads and shorter time under tension per rep.

Equipment and setup

Barbell Close-grip Bench Press: setup

Barbell, flat bench, and a power rack or spotter for safety. No specialty bars required; standard Olympic bar (20 kg) works fine. Optional: wrist wraps and a lifting bench with stable supports.

Jm Press: setup

Barbell and flat bench are still the core needs, but you should have a spotter or pins set because the JM press uses an arcing path. Plate-loaded barbell only; some lifters prefer a slightly thinner bar for wrist comfort. Elbow sleeves or tape can help with joint irritation.

Access and practicality

Barbell Close-grip Bench Press is more accessible because it uses a straightforward bar path, easier rack setup, and tolerates heavier loading without precise bar trajectory. Most gyms and home setups can accommodate it safely with a rack.

Learning and progression

Learning the movements

Barbell Close-grip Bench Press is easier to learn: teachable cues (shoulder blades back, hands shoulder-width, elbows tucked ~45°) and a linear bar path make progress predictable. JM Press has a steeper learning curve because you must control an arcing path and coordinate elbow angle with wrist alignment to avoid shear at the elbow.

Progression considerations

Close-grip bench offers greater progression with heavier absolute loads — you can often load 70–85% of your flat bench 1RM for 3–8 reps. JM press is better for incremental hypertrophy progression (8–15 rep ranges) and refining triceps peak tension but typically uses lower absolute loads (~40–65% of bench 1RM).

Limitations and precautions

JM Press carries higher joint risk due to combined horizontal and vertical force vectors increasing elbow shear and valgus stress; improper form often causes tendon irritation. Close-grip bench has lower joint shear when performed with proper elbow tuck and scapular stability but can overload shoulders if wrists flare or grip is excessively narrow.

Pros & Cons

Barbell Close-grip Bench Press

+ Pros

Handles heavier absolute loads — good for building pressing strength
Clear bar path and easier coaching cues (shoulder blades back, bar to mid-chest)
Better carryover to bench press strength and compound pressing
More accessible for most gyms and home setups

− Cons

Less continuous long-head triceps stretch compared with arcing variations
Can load the shoulders and chest more, reducing pure triceps isolation
Risk of elbow flare or wrist strain if grip is too narrow

Jm Press

+ Pros

High triceps time-under-tension with a strong long-head stretch
Blends skullcrusher and bench—targets elbow extensors in a unique vector
Good for hypertrophy-focused triceps work in 8–15 rep range
Can reduce peak chest loading for lifters wanting triceps emphasis

− Cons

Technically demanding—harder to master bar path and elbow placement
Higher elbow joint shear and tendon irritation risk if done incorrectly
Lower absolute loading limits compared with close-grip bench

When Each Exercise Wins

For muscle hypertrophy: JM Press

JM press keeps the triceps under tension through a longer eccentric arc and stresses the long head more, which supports hypertrophy when you use 8–15 reps and moderate loads to maximize time under tension.

For strength gains: Barbell Close-grip Bench Press

Close-grip bench allows higher absolute loads and direct carryover to 1RM pressing strength because the bar path is vertical and you can safely progress with heavier sets and low reps (3–6).

For beginners: Barbell Close-grip Bench Press

Simpler technique, predictable bar path, and easier coaching cues make the close-grip bench safer and faster to learn for lifters new to targeted triceps pressing.

For home workouts: Barbell Close-grip Bench Press

Requires only a barbell, bench, and rack—no need for precise bar arcs or frequent spotter assistance, so it fits most home setups and is easier to load progressively.

Frequently Asked Questions

Can I do both Barbell Close-grip Bench Press and JM Press in the same workout?

Yes — structure them smartly: do close-grip bench earlier as a heavy compound (3–6 sets of 3–6 reps) for strength, then use JM presses as an accessory (2–4 sets of 8–12 reps) to increase triceps time under tension without maximal loading.

Which exercise is better for beginners?

Barbell Close-grip Bench Press is better for beginners because the technique is more straightforward, the bar path is linear, and it teaches scapular stability and pressing mechanics that transfer to other lifts.

How do the muscle activation patterns differ?

Close-grip bench emphasizes triceps plus significant chest and anterior deltoid activation due to a more horizontal force vector, while JM press shifts the vector to increase elbow extension demand and long-head triceps stretch, raising time under tension and altering torque at the elbow joint.

Can JM Press replace Barbell Close-grip Bench Press?

JM press can replace close-grip bench for targeted triceps development, but it won’t match the close-grip’s ability to build maximal pressing strength. Use JM press as an accessory or alternative, not a full substitute if your goal is heavy pressing progress.

Comparison Summary

Choose Barbell Close-grip Bench Press when your priority is increasing pressing strength or when you need a reliable compound lift that handles heavier loads and is easy to program into linear progression schemes. Use the JM Press when your goal is targeted triceps hypertrophy: its arcing path increases long-head stretch and time under tension, making it ideal for 8–15 rep sets and accessory placement. If you’re a beginner or training at home, start with close-grip bench, then add JM presses later for variation and targeted growth once your elbow mechanics and shoulder stability are solid.

Exercise instructions

Steps from the exercise catalogue. Read the full sequence before starting.

Barbell Close-grip Bench Press

Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
Grasp the barbell with a close grip, slightly narrower than shoulder-width apart.
Unrack the barbell and lower it slowly towards your chest, keeping your elbows close to your body.

Read remaining steps for Barbell Close-grip Bench Press

Pause for a moment when the barbell touches your chest.
Push the barbell back up to the starting position, fully extending your arms.
Repeat for the desired number of repetitions.

Jm Press

Start the exercise the same way you would a close grip bench press. You will lie on a flat bench while holding a barbell at arms length (fully extended) with the elbows in. However, instead of having the arms perpendicular to the torso, make sure the bar is set in a direct line above the upper chest. This will be your starting position.
Now beginning from a fully extended position lower the bar down as if performing a lying triceps extension. Inhale as you perform this movement. When you reach the half way point, let the bar roll back about one inch by moving the upper arms towards your legs until they are perpendicular to the torso. Tip: Keep the bend at the elbows constant as you bring the upper arms forward.
As you exhale, press the bar back up by using the triceps to perform a close grip bench press.

Read remaining steps for Jm Press