10 Best EZ Barbell JM Bench Press Alternatives for Gym or Home

The EZ Barbell JM Bench Press is done lying on your back with an EZ bar. Ranked closest by our scoring: the Barbell Lying Close-grip Press, the Close-grip Barbell Bench Press and the Jm Press.

EZ Barbell JM Bench PressWatch the EZ Barbell JM Bench Press

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the EZ Barbell JM Bench Press

The steps for the EZ Barbell JM Bench Press itself, so you can judge how close each substitute below really is.

Triceps, with chest, shoulders · Ez-barbell · Advanced · Compound

  1. Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
  2. Grasp the ez barbell with an overhand grip, slightly wider than shoulder-width apart.
  3. Lower the barbell to your chest, keeping your elbows tucked in close to your body.
  4. Push the barbell back up to the starting position, fully extending your arms.
  5. Repeat for the desired number of repetitions.

The 10 Best EZ Barbell JM Bench Press Alternatives

10 substitutes, ranked by how closely each one matches the EZ Barbell JM Bench Press on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Barbell Lying Close-grip PressPlay demonstration

    1. Barbell Lying Close-grip Press

    99% match

    Triceps · Intermediate · Compound

    A good swap when you have a barbell to work with, and it still works the triceps.

    • Barbell
    How to perform it
    1. Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
    2. Grasp the barbell with a close grip, hands shoulder-width apart, palms facing towards your feet.
    3. Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
    4. Slowly lower the barbell towards your chest, keeping your elbows close to your body.
    5. Pause for a moment when the barbell touches your chest, then push it back up to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the EZ Barbell JM Bench Press
    • Primary muscle: triceps, the same as the EZ Barbell JM Bench Press
    • Equipment: free weights, the same as the EZ Barbell JM Bench Press
    • Body position: lying on your back, the same as the EZ Barbell JM Bench Press
  4. Close-grip Ez-bar Press

    4. Close-grip Ez-bar Press

    99% match

    Triceps · Intermediate · Compound

    Pick this when you want an easier version that still works the triceps.

    • Ez-barbell
    How to perform it
    1. Lie on a flat bench with an EZ bar loaded to an appropriate weight.
    2. Using a narrow grip lift the bar and hold it straight over your torso with your elbows in. The arms should be perpendicular to the floor. This will be your starting position.
    3. Now lower the bar down to your lower chest as you breathe in. Keep the elbows in as you perform this movement.
    4. Using the triceps to push the bar back up, press it back to the starting position by extending the elbows as you exhale.
    5. Repeat.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the EZ Barbell JM Bench Press
    • Primary muscle: triceps, the same as the EZ Barbell JM Bench Press
    • Equipment: free weights, the same as the EZ Barbell JM Bench Press
    • Body position: lying on your back, the same as the EZ Barbell JM Bench Press

EZ Barbell JM Bench Press FAQ

What muscles does EZ Barbell JM Bench Press work?

The JM press primarily targets the triceps, especially the long and lateral heads, through repeated elbow extension under load. It also recruits the anterior deltoids and clavicular pecs to stabilize the shoulder during the descent. Cue: keep elbows slightly tucked to concentrate force through the triceps.

Can I build muscle without doing EZ Barbell JM Bench Press?

Yes. Hypertrophy depends on progressive overload, volume, and consistent tension, not a single exercise. Use close-grip bench, skull crushers, dips, and tempo work with full elbow extension to effectively stimulate triceps growth.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.