Barbell Incline Close Grip Bench Press vs Jm Press

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

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Barbell Incline Close Grip Bench Press vs JM Press — two barbell compound moves that load the triceps hard but do it differently. If you want clearer guidance on which to program for hypertrophy, strength, shoulder health, or home training, you’re in the right place. I’ll compare muscle targets, biomechanics (angles, force vectors, and length-tension), technique cues, injury risk, and programming ranges so you can pick the right exercise for your goals.

Exercise A

Barbell Incline 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 Incline 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 Incline 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 Incline 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 exercises place primary tension on the triceps, especially the lateral and long heads. The incline close-grip shifts the line of pull slightly upward, increasing contribution from the clavicular portion of the chest and creating a more upward force vector, while the JM press blends a press and skullcrusher trajectory to load the elbow extensors through a longer range of motion.

Secondary muscle differences

The Barbell Incline Close Grip Bench Press recruits more upper-chest (clavicular pec) and front delt activity due to the 30–45° bench angle and higher horizontal component, whereas the JM Press increases pec and anterior delt stretch at the bottom and uses more elbow hinge, so it stresses the triceps and distal elbow complex more.

Muscle involvement analysis

During incline close-grip, force is produced via simultaneous shoulder horizontal adduction and elbow extension, favoring mid-range triceps work at 30–45° of shoulder flexion. The JM Press emphasizes elbow extension with a greater moment at the elbow across the bottom-to-mid range, increasing long-head length-tension early in the rep. Practically, incline close-grip feels stronger at top-end lockout; JM Press feels tougher near the bottom where triceps lengthening and shear at the elbow peak.

Equipment and setup

Barbell Incline Close Grip Bench Press: setup

Barbell Incline Close Grip Bench Press requires an adjustable incline bench (set 30–45°), a loaded barbell, and clips. A spotter is recommended for heavy sets.

Jm Press: setup

JM Press requires only a flat bench, a barbell, and clips. Advanced lifters often use an EZ-bar to reduce wrist stress and a spotter for heavy or AMRAP sets.

Access and practicality

Barbell Incline Close Grip Bench Press is the more accessible option for general gym-goers because most gyms have an incline bench; the JM Press demands precise motor control and can stress the elbow, making it less beginner-friendly.

Learning and progression

Learning the movements

Barbell Incline Close Grip Bench Press has a shallower learning curve — you adapt from standard pressing patterns and only adjust grip width and bench angle. JM Press has a steeper curve because you must control a hybrid press/hinge path and manage elbow positioning to avoid excess valgus or shear.

Progression considerations

Both scale well: incline close-grip allows linear load increases and tempo work (6–12 reps for hypertrophy; 3–5 for strength), while JM Press offers fine-tuned progression via rep cadence and top sets; however, JM Press demands smaller incremental jumps due to elbow stress.

Limitations and precautions

JM Press carries higher elbow joint and tendon stress due to deeper elbow flexion and shear; improper technique increases ulnar stress. Incline close-grip risks shoulder impingement only if bench angle exceeds 45° or grip is too narrow, but overall has lower injury risk when done with controlled range and scapular stability.

Pros & Cons

Barbell Incline Close Grip Bench Press

+ Pros

Strong compound triceps stimulus while still allowing heavier loads thanks to shoulder involvement
Easier to teach and transfer from standard bench variations
Bench angle (30–45°) protects the lower pec and reduces shoulder horizontal abduction stress
Good for progressive overload with 3–12 rep ranges and paused top-end training

− Cons

Narrow grip can increase wrist torque if not using proper hand spacing or wrist alignment
Higher chest and delt involvement can reduce isolated triceps tension compared to pure hinge moves
Requires an incline bench and rack setup

Jm Press

+ Pros

Direct triceps overload through a long range of motion; excellent for distal triceps development
Combines press and hinge mechanics to maximize elbow extensor stimulus
Can be done with flat bench and EZ-bar to reduce wrist strain
Effective as an accessory for lockout weakness and tendon-strength adaptations

− Cons

Higher elbow/tendon stress; poor technique increases injury risk
Advanced motor pattern that’s harder to load safely for beginners
Smaller absolute loads compared to standard presses due to hinge component

When Each Exercise Wins

For muscle hypertrophy: Barbell Incline Close Grip Bench Press

The incline close-grip lets you use heavier loads with a controlled range (6–12 reps) and adds upper-chest and delt tension for larger overall stimulus. Use moderate tempo (2-0-1) and 3–4 sets to maximize time under tension.

For strength gains: Barbell Incline Close Grip Bench Press

Because you can handle heavier absolute loads and train low-rep ranges (3–5) safely, incline close-grip transfers better to pressing strength and lockout power while maintaining lower elbow risk.

For beginners: Barbell Incline Close Grip Bench Press

It follows familiar bench mechanics, has a gentler learning curve, and is more forgiving on the elbow and wrist when you control grip width and bench angle (keep 30–45°).

For home workouts: JM Press

If you have only a flat bench and barbell, the JM Press delivers high triceps stimulus without an adjustable incline. Use an EZ-bar and conservative loading to protect the elbow.

Frequently Asked Questions

Can I do both Barbell Incline Close Grip Bench Press and JM Press in the same workout?

Yes — pair the heavy incline close-grip as a primary compound (3–5 sets of 4–8 reps) and use the JM Press as an accessory (2–3 sets of 8–12 reps) with lighter load and controlled tempo to avoid cumulative elbow stress.

Which exercise is better for beginners?

Barbell Incline Close Grip Bench Press is better for beginners because it builds on the common bench pattern, has a gentler learning curve, and allows safer progressive loading while teaching scapular control and bracing.

How do the muscle activation patterns differ?

Incline close-grip produces simultaneous shoulder horizontal adduction and elbow extension, emphasizing mid-range triceps and upper chest. The JM Press biases elbow extension with greater long-head stretch at the bottom, increasing distal triceps load and elbow joint shear.

Can JM Press replace Barbell Incline Close Grip Bench Press?

JM Press can replace the incline close-grip if your goal is focused triceps development or you lack an incline bench, but it won’t match the same heavy-load strength transfer or upper-chest recruitment. Use JM Press as a targeted accessory rather than a full replacement for pressing strength.

Comparison Summary

Choose the Barbell Incline Close Grip Bench Press when you want a heavy, compound triceps movement that also builds upper chest and pressing strength. Its 30–45° angle and standard pressing pattern make it better for hypertrophy and low-rep strength work with manageable injury risk. Use the JM Press when you need a focused triceps overload and can control technique — it excels at long-head and distal triceps development and as an accessory for lockout weakness. Prioritize strict elbow alignment, lighter initial loads, and progressive volume when programming JM Press to reduce tendon strain.

Exercise instructions

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

Barbell Incline Close Grip Bench Press

Set up an incline bench at a 45-degree angle.
Lie down on the bench with your feet flat on the ground.
Grasp the barbell with a close grip, slightly narrower than shoulder-width apart.

Read remaining steps for Barbell Incline Close Grip Bench Press

Unrack the barbell and lower it slowly towards your chest, keeping your elbows close to your body.
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