Barbell JM Bench Press
The Barbell JM Bench Press powerfully builds triceps strength and size while engaging your chest.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Barbell JM Bench Press
Barbell Reverse Close-grip Bench Press
Upper Arms · Triceps Brachii · Barbell
Barbell Reverse Band Bench Press
Upper Arms · Triceps Brachii · Band
Barbell Incline Close Grip Bench Press
Upper Arms · Triceps Brachii · Barbell
EZ Barbell JM Bench Press
Upper Arms · Triceps Brachii · EZ Barbell
Description
A strength exercise that targets the triceps and chest muscles. It involves lying on a bench, lifting a barbell to chest level, and then extending the arms to press the barbell upwards.
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How to do Barbell JM Bench Press
- 01Setup
Lie supine on a flat bench, positioning your eyes directly under the racked barbell. Grip the barbell with an overhand, pronated grip, slightly narrower than shoulder-width, with your thumbs wrapped securely around the bar.
- 02Setup
Unrack the barbell and hold it directly above your upper chest, with your elbows tucked slightly inward, maintaining tension through your triceps.
- 03
Inhale and slowly lower the barbell by bending your elbows and shoulders simultaneously, allowing the bar to descend in a diagonal path towards the junction of your upper chest and neck. Keep your elbows tracking forward, not flaring out.
- 04
Continue lowering until your forearms are close to parallel with the floor and the barbell is approximately 1-2 inches above your upper chest/lower neck area.
- 05
Exhale and powerfully extend your elbows, pressing the barbell back up along the same diagonal path to the starting position, focusing on contracting your triceps.
Tips
- Maintain a controlled eccentric (lowering) phase to maximize triceps time under tension and prevent injury.
- Keep your elbows relatively tucked throughout the movement to emphasize triceps activation and reduce shoulder strain.
- Visualize driving the bar up by pushing through your triceps, not just your chest or shoulders.
- Use a spotter, especially with heavier loads, as the bar path can be challenging to control if fatigue sets in.
Common mistakes
- Flaring elbows excessively shifts tension away from the triceps to the shoulders and can cause injury; keep your elbows tucked closer to your body.
- Lowering the bar too far down the chest turns it into a close-grip bench press, reducing triceps isolation; aim to stop the bar just above your upper chest/lower neck.
- Using a grip that's too wide or too narrow reduces triceps focus or strains wrists; use a slightly narrower than shoulder-width grip.
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Get Ellim — FreeQuestions
What muscles does Barbell JM Bench Press work?
Barbell JM Bench Press primarily targets Triceps Brachii. Secondary muscles include Deltoid Anterior, Pectoralis Major Sternal Head.
Is Barbell JM Bench Press good for beginners?
Barbell JM Bench Press is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Barbell JM Bench Press?
You need Barbell to perform Barbell JM Bench Press. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Barbell JM Bench Press?
Maintain a controlled eccentric (lowering) phase to maximize triceps time under tension and prevent injury. Keep your elbows relatively tucked throughout the movement to emphasize triceps activation and reduce shoulder strain. Visualize driving the bar up by pushing through your triceps, not just your chest or shoulders. Use a spotter, especially with heavier loads, as the bar path can be challenging to control if fatigue sets in.
What are common mistakes when doing Barbell JM Bench Press?
Flaring elbows excessively shifts tension away from the triceps to the shoulders and can cause injury; keep your elbows tucked closer to your body. Lowering the bar too far down the chest turns it into a close-grip bench press, reducing triceps isolation; aim to stop the bar just above your upper chest/lower neck. Using a grip that's too wide or too narrow reduces triceps focus or strains wrists; use a slightly narrower than shoulder-width grip.
Related exercises
Barbell Lying Triceps Extension Skull Crusher
Upper Arms · Triceps Brachii · Barbell
Triceps Press (Head Below Bench)
Upper Arms · Triceps Brachii · Body weight
Dumbbell Lying Elbow Press
Upper Arms · Triceps Brachii · Dumbbell
Weighted Bench Dip
Upper Arms · Triceps Brachii · Weighted
Assisted Standing Triceps Dip
Upper Arms · Pectoralis Major Sternal Head · Leverage machine
Bodyweight Kneeling Push-up Row
Chest · Infraspinatus · Body weight
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Free · iPhone only · Available on the App Store