What To Know
- The close grip bench press can help to improve strength and stability in the triceps, which can carry over to other exercises such as the overhead press and bench press.
- The close grip bench press is a relatively safe exercise that is less likely to cause injury than the traditional bench press.
- The JM press can help to improve strength and power in the triceps, which can carry over to other exercises such as the bench press and overhead press.
The close grip bench press and JM press are two popular exercises that target the triceps muscles. However, each exercise has its own unique benefits and drawbacks. In this blog post, we will compare the two exercises and help you decide which one is right for you.
Benefits of the Close Grip Bench Press
- Increased triceps activation: The close grip bench press places more emphasis on the triceps muscles than the traditional bench press. This is because the narrower grip width forces the triceps to work harder to extend the elbows.
- Improved strength and stability: The close grip bench press can help to improve strength and stability in the triceps, which can carry over to other exercises such as the overhead press and bench press.
- Reduced risk of injury: The close grip bench press is a relatively safe exercise that is less likely to cause injury than the traditional bench press. This is because the narrower grip width puts less stress on the shoulders and elbows.
Benefits of the JM Press
- Increased muscle mass: The JM press is a more challenging exercise than the close grip bench press, which can lead to greater muscle growth. This is because the JM press requires the triceps to work through a greater range of motion.
- Improved strength and power: The JM press can help to improve strength and power in the triceps, which can carry over to other exercises such as the bench press and overhead press.
- Increased metabolic demand: The JM press is a more metabolically demanding exercise than the close grip bench press, which means that it can help to burn more calories.
Which Exercise Is Right for You?
The close grip bench press and JM press are both effective exercises for targeting the triceps muscles. However, the best exercise for you will depend on your individual goals and fitness level.
If you are new to weightlifting, the close grip bench press is a good starting point. This exercise is relatively easy to learn and can be performed with a variety of weights. Once you have mastered the close grip bench press, you can progress to the JM press for a more challenging workout.
If you are an experienced lifter, the JM press is a great way to build muscle mass and strength in the triceps. This exercise is more challenging than the close grip bench press, but it can also lead to greater results.
How to Perform the Close Grip Bench Press
1. Lie down on a bench with your feet flat on the floor.
2. Grip the barbell with a shoulder-width grip, with your hands about 6 inches apart.
3. Lower the barbell to your chest, keeping your elbows tucked in.
4. Press the barbell back up to the starting position, focusing on contracting your triceps.
How to Perform the JM Press
1. Lie down on a bench with your feet flat on the floor.
2. Grip the barbell with a narrow grip, with your hands about 2 inches apart.
3. Lower the barbell to your chest, keeping your elbows tucked in.
4. Press the barbell back up to the starting position, focusing on contracting your triceps.
5. At the top of the movement, pause for a moment and then lower the barbell back down to your chest.
6. Repeat for 8-12 repetitions.
Tips for Getting the Most Out of Your Triceps Workouts
- Use a weight that is challenging but allows you to maintain good form.
- Focus on contracting your triceps throughout the movement.
- Keep your elbows tucked in to avoid putting stress on your shoulders.
- Rest for 1-2 minutes between sets.
- Include triceps exercises in your workout routine 2-3 times per week.
Variations of the Close Grip Bench Press and JM Press
There are a number of variations of the close grip bench press and JM press that you can try to add variety to your workouts.
- Incline close grip bench press: This variation is performed on an incline bench, which increases the activation of the upper chest muscles.
- Decline close grip bench press: This variation is performed on a decline bench, which increases the activation of the lower chest muscles.
- Dumbbell close grip bench press: This variation is performed with dumbbells instead of a barbell, which allows for a greater range of motion.
- JM press with bands: This variation is performed with resistance bands instead of a barbell, which provides a constant tension throughout the movement.
Final Thoughts: Close Grip Bench Press vs. JM Press
The close grip bench press and JM press are both effective exercises for targeting the triceps muscles. The best exercise for you will depend on your individual goals and fitness level. If you are new to weightlifting, the close grip bench press is a good starting point. Once you have mastered the close grip bench press, you can progress to the JM press for a more challenging workout.
Popular Questions
Q: Which exercise is better for building muscle mass, the close grip bench press or the JM press?
A: The JM press is a more challenging exercise than the close grip bench press, which can lead to greater muscle growth.
Q: Which exercise is better for improving strength and power, the close grip bench press or the JM press?
A: Both the close grip bench press and the JM press can help to improve strength and power in the triceps. However, the JM press is a more challenging exercise, which can lead to greater gains in strength and power.
Q: Which exercise is better for burning calories, the close grip bench press or the JM press?
A: The JM press is a more metabolically demanding exercise than the close grip bench press, which means that it can help to burn more calories.
