Boost Your Triceps with JM Press vs Close Grip Bench: Which is More Effective?

JM press and close grip bench are two popular exercises for triceps strength. Learn the differences and benefits of each to improve your training!

The world of strength training is full of debates and controversies, and the JM press vs close grip bench argument is one of the most hotly contested. Both exercises are designed to target the triceps, but each has its unique benefits and drawbacks. While the close grip bench is a classic exercise that has been used by powerlifters and bodybuilders for decades, the JM press is a relatively new exercise that has gained popularity in recent years.

At first glance, the JM press might look like just another triceps extension exercise, but it's much more than that. The JM press is a hybrid exercise that combines elements of both the skull crusher and the close grip bench press. It was invented by powerlifter John Meadows as a way to improve his lockout strength on the bench press. Since then, it has become a staple exercise for powerlifters, bodybuilders, and strength enthusiasts alike.

In contrast, the close grip bench is a tried-and-true exercise that has stood the test of time. It involves gripping the barbell with hands closer together than shoulder-width apart and lowering the weight to the chest before pressing it back up. This exercise primarily targets the triceps but also works the chest and shoulders to a lesser extent.

So, which exercise is better for building bigger, stronger triceps? The answer is not as straightforward as you might think. Both exercises have their unique advantages and disadvantages, and the best one for you will depend on your individual goals, preferences, and biomechanics.

Let's take a closer look at the pros and cons of each exercise:

The Pros and Cons of the JM Press

Pros:

• The JM press is an excellent exercise for improving lockout strength on the bench press, making it a popular choice among powerlifters.
• The JM press places more emphasis on the triceps than the close grip bench, making it a great exercise for building bigger arms.
• The JM press is a versatile exercise that can be done with a barbell, dumbbells, or a cable machine, allowing for variety in your training.

Cons:

• The JM press can be tricky to learn and requires proper form to avoid injury. It's important to start with lighter weights and focus on technique before progressing to heavier loads.
• The JM press places more stress on the elbows and wrists than the close grip bench, making it a potentially risky exercise for those with pre-existing joint issues.
• The JM press requires more equipment and setup than the close grip bench, which can be an inconvenience if you're training in a crowded gym.

The Pros and Cons of the Close Grip Bench

Pros:

• The close grip bench is a classic exercise that has been used by bodybuilders and powerlifters for decades to build bigger, stronger triceps.
• The close grip bench is a compound exercise that also works the chest and shoulders, making it a great choice for overall upper body development.
• The close grip bench is a simple exercise that requires minimal equipment and setup, making it easy to perform in any gym or home setting.

Cons:

• The close grip bench places less emphasis on the triceps than the JM press, making it a less efficient exercise for targeting arm size and strength.
• The close grip bench can be hard on the shoulders if performed with improper form or excessive weight. It's important to keep the elbows tucked in and the barbell close to the body to minimize joint stress.
• The close grip bench can become stale and boring over time, leading to training plateaus and lack of progress.

So, which exercise should you choose? The answer depends on your individual goals, preferences, and biomechanics. If you're a powerlifter looking to improve your lockout strength, the JM press is an excellent choice. If you're a bodybuilder looking to build bigger, stronger triceps, both exercises can be effective, but the JM press may be slightly more efficient. If you're new to strength training or have pre-existing joint issues, the close grip bench may be a safer and more accessible choice.

Ultimately, the key to success in strength training is variety and progression. Incorporating both the JM press and close grip bench into your training program can help you build bigger, stronger arms while minimizing the risk of injury and training plateaus. Experiment with different variations, rep ranges, and weights, and listen to your body to find what works best for you.

The Battle Between JM Press and Close Grip Bench

When it comes to building bigger and stronger triceps, there are two exercises that stand out among the rest - JM press and close grip bench. While both exercises target the triceps, they differ in their execution and effectiveness. In this article, we'll take a closer look at these two exercises and compare them based on their benefits, drawbacks, and suitability for different fitness goals.

What is a JM Press?

A JM press is a variation of the traditional barbell bench press that targets the triceps more directly. Invented by powerlifter John Meadows, the JM press involves lowering the bar to the chest, then bringing it down to the upper abs before pressing it back up. This movement puts more stress on the triceps than the standard bench press, making it an effective exercise for building mass and strength in the triceps.

What is a Close Grip Bench?

The close grip bench press is a variation of the traditional bench press where the hands are placed closer together on the barbell. This exercise places more emphasis on the triceps and less on the chest and shoulders, making it a popular choice for bodybuilders and powerlifters looking to build bigger and stronger triceps.

Benefits of JM Press

One of the main benefits of the JM press is that it allows you to target the triceps more effectively than other pressing exercises. By bringing the bar down to the upper abs, you place more tension on the triceps, which can lead to greater gains in mass and strength. Additionally, the JM press can help improve your lockout strength, which is crucial for powerlifting competitions.

Drawbacks of JM Press

One of the main drawbacks of the JM press is that it can be difficult to perform correctly, especially if you're new to the exercise. The movement requires good technique and control, and if done incorrectly, it can put unnecessary stress on your shoulders and elbows. Additionally, the JM press may not be suitable for people with pre-existing shoulder or elbow injuries.

Benefits of Close Grip Bench

The close grip bench press is a popular exercise among bodybuilders and powerlifters because it effectively targets the triceps while also engaging the chest and shoulders. By using a closer grip on the barbell, you place more tension on the triceps, which can lead to greater gains in mass and strength. Additionally, the close grip bench can help improve your overall pressing strength, making it a useful exercise for powerlifting competitions.

Drawbacks of Close Grip Bench

One of the main drawbacks of the close grip bench is that it can be hard on the wrists and elbows, particularly if you're using heavy weights. The close grip places more stress on these joints than the standard bench press, so it's important to use proper form and avoid overloading the weight. Additionally, some people may find that the close grip bench puts too much strain on their shoulders, making it an unsuitable exercise for those with shoulder injuries.

Suitability for Different Fitness Goals

Both the JM press and close grip bench can be effective exercises for building bigger and stronger triceps, but they may be more suitable for different fitness goals. If you're a powerlifter looking to improve your lockout strength and performance in competitions, the JM press may be the better choice. On the other hand, if you're a bodybuilder looking to build mass and definition in your triceps, the close grip bench may be more effective.

How to Perform JM Press

To perform the JM press, start by unracking the barbell with a grip slightly wider than shoulder-width apart. Lower the bar to your chest as you would in a normal bench press, then bring the bar down to your upper abs, tucking your elbows in and keeping your forearms vertical. Pause briefly at the bottom of the movement, then press the bar back up to the starting position. Repeat for the desired number of reps.

How to Perform Close Grip Bench

To perform the close grip bench, start by lying on a flat bench with your hands placed on the barbell just inside shoulder-width apart. Lower the bar to your chest, keeping your elbows tucked in and your forearms vertical. Pause briefly at the bottom of the movement, then press the bar back up to the starting position. Repeat for the desired number of reps.

Conclusion

In conclusion, both the JM press and close grip bench are effective exercises for building bigger and stronger triceps. While they differ in their execution and effectiveness, they both have their own unique benefits and drawbacks. Ultimately, the best exercise for you will depend on your fitness goals, experience level, and injury history. By incorporating these exercises into your training routine, you can help take your triceps gains to the next level and achieve the physique you desire.

The Origin Story: How Did the JM Press and Close Grip Bench Come to Be?

The JM press and close grip bench are two exercises that have been around for decades. The JM press was originally popularized by powerlifter John Mikesell in the 1980s. It was designed to help him strengthen his triceps and improve his bench press. The exercise involves a combination of a skull crusher and a close grip bench press, with an emphasis on the triceps. On the other hand, the close grip bench press has been a staple exercise in bodybuilding and powerlifting for many years. It is similar to the traditional bench press, but with a narrower grip. This exercise places more emphasis on the triceps than the chest, making it a great accessory movement for the bench press.

Breaking Down the Mechanics: What Muscles Are Activated in Each Exercise?

Both the JM press and close grip bench press primarily work the triceps. However, the close grip bench press also activates the chest, shoulders, and upper back to a greater extent than the JM press. The JM press isolates the triceps more effectively, making it a better choice for targeting this muscle group specifically.

Intensity and Weight: Which Exercise Allows for Heavier Loads?

In terms of weight and intensity, the close grip bench press allows for heavier loads than the JM press. This is because it involves more muscle groups and allows for more leverage. However, the JM press can still be a challenging exercise, especially when performed with proper form and technique.

Variations and Modifications: How Can You Customize These Exercises for Your Needs?

Both the JM press and close grip bench press can be modified to suit your individual needs and preferences. Variations of the close grip bench press include using dumbbells instead of a barbell, using a reverse grip, and performing the exercise on an incline or decline bench. The JM press can also be modified by changing the grip width or the angle of the elbows.

Injury Prevention: Which Exercise Puts Less Strain on Your Joints and Ligaments?

When performed with proper form and technique, both the JM press and close grip bench press are relatively safe exercises. However, the JM press may be a better choice for those with elbow or shoulder pain, as it places less strain on these joints than the close grip bench press.

Application in Training: Which Exercise is More Suited for Powerlifting vs Bodybuilding?

Both the JM press and close grip bench press can be beneficial for powerlifting and bodybuilding. However, the close grip bench press may be more useful for powerlifters, as it can help improve their bench press strength. The JM press is a great accessory exercise for bodybuilders looking to isolate and strengthen their triceps.

Tempo and Rep Ranges: How Do They Differ for JM Press vs Close Grip Bench?

The tempo and rep ranges for the JM press and close grip bench press can vary depending on your goals and preferences. Generally, the close grip bench press is performed with a faster tempo and lower reps (3-6), while the JM press is performed with a slower tempo and higher reps (8-12).

Common Mistakes and Form Corrections: What Are Some Issues You Should Watch Out For?

One common mistake when performing the JM press is allowing the elbows to flare out, which can place excessive strain on the shoulders. To avoid this, keep your elbows tucked in close to your body throughout the exercise. With the close grip bench press, common mistakes include using too wide of a grip or bouncing the bar off your chest. To correct these issues, use a grip that is shoulder-width apart and focus on controlling the weight throughout the entire range of motion.

Progression and Plateaus: Which Exercise Can Help You Break Through Sticking Points?

Both the JM press and close grip bench press can be effective for breaking through sticking points in your training. However, the exercise you choose will depend on your individual weaknesses and goals. If you struggle with lockout strength in the bench press, the close grip bench press may be more beneficial. If you have weak triceps, the JM press may be a better choice.

Final Verdict: JM Press vs Close Grip Bench - Which One Should You Choose?

Ultimately, the decision between the JM press and close grip bench press comes down to your individual goals and preferences. Both exercises are effective for targeting and strengthening the triceps, but the close grip bench press also involves more muscle groups and allows for heavier loads. Consider incorporating both exercises into your training routine to see maximum benefits and avoid plateaus.

JM Press vs Close Grip Bench: The Battle of Triceps Workouts

The JM Press: A Unique Exercise for Triceps

If you’re looking for an exercise that can truly isolate your triceps, then the JM Press is worth considering. This exercise is a combination of a close grip bench press and a skull crusher, making it a unique variation that targets your triceps in a new way.

When performing the JM Press, you’ll bring the barbell down to your chin instead of your chest like in a traditional bench press. This places more emphasis on the triceps and less on the chest and shoulders.

Pros of the JM Press:

• Targets the triceps in a unique way
• Less stress on the shoulders compared to other tricep exercises
• Helps improve lockout strength in the bench press

Cons of the JM Press:

• Difficult to learn proper form
• Requires a spotter when using heavy weights
• May not be suitable for those with shoulder or elbow injuries

The Close Grip Bench Press: A Classic Triceps Exercise

The close grip bench press is a classic exercise that has been used by bodybuilders and powerlifters for decades to build strong and defined triceps. This exercise is similar to a traditional bench press, but with a narrower grip to place more emphasis on the triceps.

When performing the close grip bench press, you’ll bring the barbell down to your chest like in a traditional bench press. This makes it a more familiar exercise for most lifters, which can make it easier to perform with proper form.

Pros of the Close Grip Bench Press:

• Targets the triceps effectively
• Easier to learn proper form compared to the JM Press
• Can be performed without a spotter

Cons of the Close Grip Bench Press:

• May place more stress on the shoulders compared to the JM Press
• May not be as effective at improving lockout strength in the bench press
• Can become stale over time if not varied with other exercises

Comparison Table: JM Press vs Close Grip Bench Press

Exercise	Pros	Cons
JM Press	Targets the triceps in a unique way Less stress on the shoulders compared to other tricep exercises Helps improve lockout strength in the bench press	Difficult to learn proper form Requires a spotter when using heavy weights May not be suitable for those with shoulder or elbow injuries
Close Grip Bench Press	Targets the triceps effectively Easier to learn proper form compared to the JM Press Can be performed without a spotter	May place more stress on the shoulders compared to the JM Press May not be as effective at improving lockout strength in the bench press Can become stale over time if not varied with other exercises

Ultimately, whether you choose to perform the JM Press or the Close Grip Bench Press will depend on your personal preferences, fitness goals, and any limitations or injuries you may have. Both exercises can be effective for building strong and defined triceps, so it’s worth trying out both and seeing which one works best for you.

JM Press vs Close Grip Bench: Which is the Better Tricep Exercise?

When it comes to building impressive triceps, there are a lot of exercises to choose from. However, two exercises that often get compared are the JM Press and the Close Grip Bench Press. Both exercises are great for targeting the triceps, but which one is better? Let's take a closer look.

The JM Press is a relatively new exercise that was invented by powerlifter JM Blakely. It involves a combination of a close grip bench press and a skull crusher. The exercise is performed by lowering the barbell to the chest, then shifting the weight back towards the shoulders before pressing the weight back up.

The Close Grip Bench Press, on the other hand, is a classic exercise that has been around for decades. It involves using a narrower grip than the traditional bench press, which puts more emphasis on the triceps.

So, which exercise is better for building bigger, stronger triceps? The answer is...it depends. Both exercises are effective, but they have different benefits and drawbacks.

Let's start with the JM Press. One of the biggest benefits of this exercise is that it places a lot of stress on the triceps. This is because the weight is shifted back towards the shoulders, which puts the triceps under a lot of tension. Additionally, the JM Press also targets the chest and shoulders to a lesser extent.

Another benefit of the JM Press is that it can help lifters who struggle with elbow pain during skull crushers. By incorporating the close grip bench press into the movement, lifters can reduce the stress on their elbows and perform the exercise more comfortably.

However, there are also some drawbacks to the JM Press. For one, it can be a difficult exercise to learn, especially for beginners. The movement is complex and requires good technique to perform safely and effectively.

Additionally, the JM Press may not be ideal for lifters who have shoulder or elbow issues. Because of the way the weight is shifted back towards the shoulders, this exercise can put a lot of stress on those joints. Lifters with pre-existing injuries should consult with a doctor or physical therapist before attempting the JM Press.

Now, let's talk about the Close Grip Bench Press. One of the biggest benefits of this exercise is that it is easy to learn and can be performed by lifters of all experience levels. It also places a lot of emphasis on the triceps, which makes it a great exercise for building bigger, stronger arms.

Another benefit of the Close Grip Bench Press is that it can help lifters improve their bench press. By strengthening the triceps, lifters will be able to push more weight during their bench press and make faster progress towards their strength goals.

However, there are also some drawbacks to the Close Grip Bench Press. For one, it can put a lot of stress on the wrists and elbows if the lifter uses poor technique or lifts too heavy. Additionally, because the grip is narrower than the traditional bench press, lifters may struggle to maintain proper form and stability.

So, which exercise is better? Ultimately, it depends on your goals and your individual needs. If you're looking for an exercise that places a lot of emphasis on the triceps and has the potential to improve your bench press, the Close Grip Bench Press is a great choice. However, if you're looking for an exercise that targets the triceps in a unique way and can help alleviate elbow pain, the JM Press may be the better option.

Regardless of which exercise you choose, it's important to remember that proper technique and form are essential. Start with a weight that you can handle comfortably, and focus on perfecting your technique before adding more weight.

At the end of the day, both the JM Press and the Close Grip Bench Press are effective exercises for building bigger, stronger triceps. Incorporate them into your training routine and see which one works best for you!

Thanks for reading! If you have any questions or comments, feel free to leave them below. Happy lifting!

Comparing JM Press vs Close Grip Bench: Which Exercise is Better?

People Also Ask About JM Press vs Close Grip Bench

When it comes to upper body strength training, two exercises that often get compared are the JM press and close grip bench. Here are some common questions people ask:

• What is a JM press?
• What is a close grip bench?
• How do you perform a JM press?
• How do you perform a close grip bench?
• What are the benefits of a JM press?
• What are the benefits of a close grip bench?
• Which exercise is better for triceps?
• Which exercise is better for overall upper body strength?

The JM Press

The JM press is a variation of the traditional barbell triceps extension that was popularized by powerlifter John Meadows. It involves lowering the weight to your chest with your elbows tucked in close to your sides, and then pressing the weight back up in a straight line while extending your arms.

1. Start by loading a barbell with an appropriate weight and lying on a flat bench.
2. Grasp the bar with a medium grip and lift it off the rack.
3. Hold the bar above your chest with your elbows bent and tucked in close to your sides.
4. Lower the bar towards your chest until it touches your lower sternum.
5. Pause briefly, then press the bar back up in a straight line while extending your arms.
6. Repeat for the desired number of reps.

The JM press is a great exercise for building triceps strength and size, as well as improving lockout power for bench pressing. It also helps to improve shoulder stability and can be a useful rehab exercise for people with shoulder injuries.

The Close Grip Bench

The close grip bench is another popular exercise for building triceps strength and size. It involves performing a traditional bench press with a narrower grip than usual, which places more emphasis on the triceps muscles.

1. Start by loading a barbell with an appropriate weight and lying on a flat bench.
2. Grasp the bar with a grip that is slightly narrower than shoulder-width apart.
3. Lift the bar off the rack and hold it above your chest with your arms fully extended.
4. Lower the bar towards your chest while keeping your elbows tucked in close to your sides.
5. Pause briefly, then press the bar back up in a straight line while extending your arms.
6. Repeat for the desired number of reps.

The close grip bench is a great exercise for building triceps strength and size, as well as improving lockout power for bench pressing. It can also be useful for improving overall upper body strength and stability.

Conclusion

So, which exercise is better: the JM press or the close grip bench? The truth is, both exercises have their benefits and can be useful for building triceps strength and size, as well as improving upper body strength and stability. Ultimately, the best exercise for you will depend on your individual goals and preferences. Try incorporating both exercises into your training program and see which one works best for you!

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