EZ Barbell JM Bench Press
Master the EZ Barbell JM Press for superior triceps growth and strength. This unique bench press variation targets your triceps with a controlled,
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of EZ 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 JM Bench Press
Upper Arms · Triceps Brachii · Barbell
Barbell Incline Close Grip Bench Press
Upper Arms · Triceps Brachii · Barbell
Description
A variation of the classic bench press, using an EZ bar for a unique grip.
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How to do EZ Barbell JM Bench Press
- 01Setup
Lie on a flat bench with your feet flat on the floor, and position yourself under the racked EZ bar. Grip the bar with a narrow, pronated grip, slightly inside shoulder-width, ensuring a secure hold.
- 02Setup
Unrack the EZ bar and hold it directly over your chest with your arms fully extended, keeping your elbows tucked close to your torso.
- 03
Keeping your elbows pointing forward and relatively stationary, slowly lower the EZ bar by bending only your elbows, allowing the bar to descend towards the area between your chin and upper chest.
- 04
Continue lowering until your forearms are close to touching your biceps, feeling a deep stretch in your triceps.
- 05
Forcefully extend your elbows, pushing the bar back up along the same path to the starting position, focusing on a strong triceps contraction at the top.
Tips
- Maintain a tight core and glutes throughout the movement to provide a stable base and prevent excessive arching of your lower back.
- Control the eccentric (lowering) phase of the movement to maximize time under tension and enhance muscle activation in the triceps.
- Visualize driving the bar up by extending your elbows, focusing on the triceps contraction rather than relying on shoulder or chest momentum.
- Experiment with slight variations in the bar's landing point (e.g., closer to the chin or slightly lower on the upper chest) to find the most comfortable and effective range of motion for your anatomy.
Common mistakes
- Flaring elbows out to the sides reduces triceps engagement and places undue stress on the shoulder joints; keep your elbows tucked close to your body to isolate the triceps effectively.
- Lowering the bar too far down towards the chest turns it into a close-grip bench press, so ensure the bar path is directed towards the chin or upper neck area to target the triceps optimally.
- Using excessive weight that compromises form often leads to bouncing the weight off the chest or relying on momentum, so select a weight that allows for strict control through the entire range of motion.
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Get Ellim — FreeQuestions
What muscles does EZ Barbell JM Bench Press work?
EZ Barbell JM Bench Press primarily targets Triceps Brachii. Secondary muscles include Deltoid Anterior, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head.
Is EZ Barbell JM Bench Press good for beginners?
EZ 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 EZ Barbell JM Bench Press?
You need EZ Barbell to perform EZ 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 EZ Barbell JM Bench Press?
Maintain a tight core and glutes throughout the movement to provide a stable base and prevent excessive arching of your lower back. Control the eccentric (lowering) phase of the movement to maximize time under tension and enhance muscle activation in the triceps. Visualize driving the bar up by extending your elbows, focusing on the triceps contraction rather than relying on shoulder or chest momentum. Experiment with slight variations in the bar's landing point (e.g., closer to the chin or slightly lower on the upper chest) to find the most comfortable and effective range of motion for your anatomy.
What are common mistakes when doing EZ Barbell JM Bench Press?
Flaring elbows out to the sides reduces triceps engagement and places undue stress on the shoulder joints; keep your elbows tucked close to your body to isolate the triceps effectively. Lowering the bar too far down towards the chest turns it into a close-grip bench press, so ensure the bar path is directed towards the chin or upper neck area to target the triceps optimally. Using excessive weight that compromises form often leads to bouncing the weight off the chest or relying on momentum, so select a weight that allows for strict control through the entire range of motion.
Related exercises
Barbell Lying Triceps Extension Skull Crusher
Upper Arms · Triceps Brachii · Barbell
Dumbbell Lying Elbow Press
Upper Arms · Triceps Brachii · Dumbbell
Weighted Three Bench Dips
Upper Arms · Triceps Brachii · Weighted
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