Barbell JM Bench Press vs Barbell Lying Close-grip Press

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

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Barbell Jm Bench Press vs Barbell Lying Close-grip Press — two barbell triceps presses that look similar but load your joints and muscles differently. You’ll get direct guidance on how each exercise stresses the triceps, what secondary chest and shoulder work you’ll still get, safe technique cues, and straightforward rep and progression recommendations. I’ll compare muscle activation, bar path, grip width, injury risk, and when to pick one over the other based on your goal: muscle growth, raw pressing strength, or safer volume work.

Exercise A

Barbell JM Bench Press

Target Triceps

Equipment Barbell

Body Part Upper-arms

Difficulty Intermediate

Movement Compound

Secondary Muscles

Chest Shoulders

Exercise B

Barbell Lying Close-grip Press

Target Triceps

Equipment Barbell

Body Part Upper-arms

Difficulty Intermediate

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 JM 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.

Barbell Lying Close-grip 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 JM Bench Press	Barbell Lying Close-grip Press
Target Muscle	Triceps	Triceps
Body Part	Upper-arms	Upper-arms
Equipment	Barbell	Barbell
Difficulty	Intermediate	Intermediate
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

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 target the triceps via elbow extension while using a horizontal pressing pattern. They both load the long, lateral, and medial heads of the triceps through combined shoulder and elbow motion, but the JM bench press shifts a larger share of the load to elbow extension because the bar path blends a skullcrusher arc with a bench press. That increases triceps workload across the final 30–60 degrees of elbow extension compared with a traditional close-grip press.

Secondary muscle differences

The Barbell Lying Close-grip Press recruits more pectoralis major and anterior deltoid because the bar path emphasizes horizontal adduction with the forearms more vertical and the elbows tucked about 30–45 degrees from the torso. The JM bench press reduces chest contribution by shortening the shoulder horizontal adduction vector and increasing elbow torque, so you’ll feel less chest drive and more direct triceps loading.

Muscle involvement analysis

During the close-grip press the force vector has a larger horizontal component, so the chest and anterior deltoid fire strongly at lockout and throughout the concentric. In the JM press the bar follows a slightly diagonal arc toward the forehead/upper chest, increasing elbow flexion at the bottom and maximizing triceps activity during the mid-to-end range of motion. Expect the JM to bias elbow extensors later in the concentric and the close-grip to distribute force between elbow and shoulder extensors more evenly.

Equipment and setup

Barbell JM Bench Press: setup

Barbell Jm Bench Press requires a flat bench, a barbell, collars, and ideally a spotter or safety pins because the bar travels closer to your face/neck. You may want wrist wraps if your wrists bend under the narrow grip.

Barbell Lying Close-grip Press: setup

Barbell Lying Close-grip Press needs the same set-up: flat bench, barbell, collars, and safety supports. Grip is less extreme, so wrist support is optional for many lifters.

Access and practicality

Barbell Lying Close-grip Press — it’s marginally more accessible because the bar path stays lower and safer, grip width is less extreme, and beginners can handle the pattern with fewer setup or spotter requirements.

Learning and progression

Learning the movements

Close-grip press is easier to learn: hand placement (shoulder-width to 1.5x shoulder width) and a standard bench press bar path are familiar. The JM press requires coordination of a diagonal arc and precise elbow positioning, so technique takes longer to dial in.

Progression considerations

Both scale well, but the JM press offers fine-tuned triceps overload for hypertrophy once technique is solid. Close-grip press has broader progression potential for pressing strength because it more closely transfers to standard bench press numbers and allows heavier loads safely.

Limitations and precautions

JM press carries a higher technical injury risk due to the bar path near the neck/face and greater elbow shear if elbows flare or bar comes too low. Close-grip press is lower risk when you maintain a controlled tuck and stable scapula position.

Pros & Cons

Barbell JM Bench Press

+ Pros

Greater direct triceps emphasis through a skullcrusher-style arc
Effective for adding triceps overload in 6–12 rep ranges
Good for targeting the long head at lockout range
Easy to add as an accessory after pressing work

− Cons

Higher technical demand — precise bar path required
Greater risk to face/neck without safety pins or spotter
Less transfer to raw bench-press numbers

Barbell Lying Close-grip Press

+ Pros

Solid blend of triceps and chest involvement for functional pressing
Safer, more familiar bar path for most lifters
Allows heavier loading for strength sets (3–6 reps)
Easier to teach and scale for beginners

− Cons

Less isolated triceps stimulus than JM press at lockout
Can place more stress on the wrists if grip is too narrow
Chest can take over if elbows flare or grip widens

When Each Exercise Wins

For muscle hypertrophy: Barbell Jm Bench Press

The JM press biases the elbow-extension moment across the top half of the lift, concentrating tension on the triceps where muscle fibers respond well to 6–12 rep ranges. Use controlled 3–4 second eccentrics and full lockouts to maximize time under tension.

For strength gains: Barbell Lying Close-grip Press

Close-grip press transfers more to your standard bench because the vector includes horizontal adduction and allows heavier loads (3–6 reps). Its safer bar path and higher loading ceiling make it better for increasing pressing strength.

For beginners: Barbell Lying Close-grip Press

Close-grip press has a simpler groove, lower technical demand, and less risk near the face. Beginners can learn scapular stability, elbow tuck (~30–45°), and progressive overload faster.

For home workouts: Barbell Lying Close-grip Press

At home you want predictable bar paths and minimal spotting. Close-grip press can be done safely with power rack pins and requires less precise hand placement, reducing risk when training alone.

Frequently Asked Questions

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

Yes — but sequence them smartly. Do the close-grip press earlier if you plan heavy triples or doubles, then use JM presses as a lighter accessory for 6–12 reps to spike triceps fatigue without compromising form on heavy sets.

Which exercise is better for beginners?

Barbell Lying Close-grip Press is better for beginners because it shares the standard bench path, is easier to cue (shoulder-width hands, elbows tucked 30–45°), and allows safer heavy loading with rack safety pins.

How do the muscle activation patterns differ?

The JM press shifts the force vector toward elbow extension, increasing triceps activation in the mid-to-end range. The close-grip press produces more balanced activation between triceps, pectoralis major, and anterior deltoid because of a larger horizontal adduction component.

Can Barbell Lying Close-grip Press replace Barbell Jm Bench Press?

Yes, for most lifters the close-grip press can substitute if safety or technique is a concern — but you’ll lose some targeted triceps overload. If maximal triceps isolation is the goal, add JM presses as an accessory instead of replacing them.

Comparison Summary

Choose the JM bench press when your primary goal is targeted triceps hypertrophy and you have solid technique, a spotter, or rack safety pins. It concentrates load on elbow extensors through a skullcrusher-style arc, making it ideal for 6–12 rep work and accessory days. Pick the Barbell Lying Close-grip Press when you want a safer, more general pressing movement that builds triceps and transfers to overall bench strength — load heavier (3–6 reps) and use it in strength-focused cycles. If you train alone or are newer to pressing, prioritize the close-grip press until your groove and shoulder stability are robust.

Exercise instructions

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

Barbell JM 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 an overhand grip, slightly wider than shoulder-width apart.
Lower the barbell to your chest, keeping your elbows tucked in close to your body.

Read remaining steps for Barbell JM Bench Press

Push the barbell back up to the starting position, fully extending your arms.
Repeat for the desired number of repetitions.

Barbell Lying Close-grip 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, hands shoulder-width apart, palms facing towards your feet.
Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.

Read remaining steps for Barbell Lying Close-grip Press

Slowly lower the barbell towards your chest, keeping your elbows close to your body.
Pause for a moment when the barbell touches your chest, then push it back up to the starting position.
Repeat for the desired number of repetitions.

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