Transforming Your Workout: Close Grip Bench Press vs JM Press – Which Builds More Strength?

Are you looking to build a bigger, stronger chest? If so, you’ve probably heard of the close grip bench press and the JM press. Both exercises are excellent for targeting the chest muscles, but they have some key differences. In this blog post, we’ll take a deep dive into the close grip bench press vs JM press, exploring the benefits, drawbacks, and variations of each exercise. By the end, you’ll have a clear understanding of which exercise is right for you and how to incorporate it into your training routine.

What is the Close Grip Bench Press?

The close grip bench press is a compound exercise that primarily targets the chest, triceps, and anterior deltoids. It’s performed by lying on a weight bench with your feet flat on the floor and your hands gripping the barbell closer than shoulder-width apart. You lower the barbell to your chest and then press it back up to the starting position.

Benefits of the Close Grip Bench Press

• Increased Triceps Activation: The close grip variation places a greater emphasis on the triceps, making it an excellent exercise for building bigger and stronger triceps.
• Improved Chest Strength: While the close grip bench press targets the chest less directly than the standard bench press, it still contributes to overall chest strength and muscle growth.
• Enhanced Stability: The close grip promotes stability in the shoulder joint, which can be beneficial for individuals with shoulder issues.

Drawbacks of the Close Grip Bench Press

• Risk of Shoulder Injury: The close grip can increase stress on the shoulder joint, particularly for individuals with pre-existing shoulder problems.
• Limited Range of Motion: The close grip can restrict the range of motion, potentially limiting the activation of the chest muscles.
• Potential for Wrist Pain: The close grip can put pressure on the wrists, leading to pain or discomfort.

What is the JM Press?

The JM press, named after legendary powerlifter Jim Wendler, is a variation of the bench press that involves using a wider grip than the close grip and a slightly different hand position. Instead of gripping the barbell with your thumbs wrapped around the bar, you place your thumbs on top of the bar. This grip promotes a more stable and controlled movement.

Benefits of the JM Press

• Increased Chest Activation: The wider grip and thumb-over-the-bar position allow for a greater range of motion, promoting more chest muscle activation.
• Reduced Shoulder Stress: The JM press is generally considered safer for the shoulders than the close grip bench press, as it reduces stress on the joint.
• Improved Shoulder Stability: The thumb-over-the-bar grip enhances stability in the shoulder joint, reducing the risk of injury.

Drawbacks of the JM Press

• Less Triceps Activation: The JM press places less emphasis on the triceps compared to the close grip variation.
• Potential for Wrist Pain: Some individuals may experience wrist discomfort with the thumb-over-the-bar grip.

Close Grip Bench Press vs JM Press: Which One to Choose?

Ultimately, the best exercise for you depends on your individual goals and needs. Here’s a breakdown to help you decide:

• For Maximum Triceps Activation: Choose the close grip bench press.
• For Maximum Chest Activation: Choose the JM press.
• For Reduced Shoulder Stress: Choose the JM press.
• For Enhanced Shoulder Stability: Choose the JM press.

Variations of the Close Grip Bench Press and JM Press

• Close Grip Incline Bench Press: This variation targets the upper chest muscles.
• JM Incline Bench Press: This variation targets the upper chest muscles with a wider grip and thumb-over-the-bar position.
• Close Grip Decline Bench Press: This variation targets the lower chest muscles.
• JM Decline Bench Press: This variation targets the lower chest muscles with a wider grip and thumb-over-the-bar position.

Tips for Performing the Close Grip Bench Press and JM Press Safely and Effectively

• Warm Up Properly: Before attempting either exercise, warm up your chest, shoulders, and triceps with light cardio and dynamic stretches.
• Use Proper Form: Maintain a straight back and keep your feet flat on the floor. Avoid arching your back excessively.
• Control the Weight: Lower the barbell slowly and under control. Don’t let it crash down on your chest.
• Breathe Deeply: Inhale as you lower the barbell and exhale as you press it up.
• Listen to Your Body: If you experience any pain, stop the exercise immediately.

Summary: The Verdict is In!

Both the close grip bench press and the JM press are effective exercises for building a strong and impressive chest. The close grip is better for targeting the triceps, while the JM press is better for targeting the chest. Choose the exercise that aligns with your goals and training needs, and don’t forget to prioritize proper form and safety.

What You Need to Know

Q: Can I use dumbbells instead of a barbell for the close grip bench press and JM press?

A: Yes, you can use dumbbells for both exercises. This can be a good option for beginners or those who want to focus on form.

Q: How much weight should I use for the close grip bench press and JM press?

A: Start with a weight that you can lift for 8-12 repetitions with good form. Gradually increase the weight as you get stronger.

Q: How often should I do the close grip bench press and JM press?

A: You can incorporate both exercises into your training routine 1-2 times per week. Be sure to give your muscles adequate rest between workouts.

Q: Are there any other exercises that I can do to target my chest?

A: Yes, there are many other exercises that you can do to target your chest, such as push-ups, dips, and cable crossovers.