Barbell JM Bench Press
Barbell JM Bench Press Exercise Description
The Barbell JM Bench Press is a triceps‑focused press that blends the close‑grip bench press and the lying triceps extension. You’ll use a short, controlled range, lowering the bar toward the upper chest/neck while the elbows travel slightly forward, then pressing back by extending the elbows. Primary demand is on the triceps brachii; the pectoralis major and anterior deltoids assist, with the scapular retractors and rotator cuff providing shoulder stability. Keeping the shoulder blades retracted and the wrists stacked over the forearms helps maintain alignment and precise force transfer. Unlike a standard bench press, the bar does not touch the chest; unlike a skull crusher, the upper arms do not drift far back toward the head. This variation emphasizes elbow extension strength while limiting shoulder excursion and encouraging tight, controlled pressing mechanics.
- Muscle Groups: Triceps
- Target Muscles: Triceps Brachii - Lateral Head
- Assisting Muscles: Deltoid - Anterior, Pectoralis Major - Sternal Head
- Stabilizing Muscles: Infraspinatus, Rhomboid Major, Subscapularis, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Arms, Upper Arms
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Barbell, Bench
- Exercise Patterns: Push
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Outer Tricep
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Female
How To Do The Barbell JM Bench Press Exercise
‘- Lie on a flat bench with feet planted; eyes under the racked bar.
– Take a shoulder‑width or slightly narrower grip; place the bar over the heel of your palm and keep wrists straight.
– Retract and depress the shoulder blades; light chest‑up; head, shoulders, and glutes stay on the bench.
– Unrack to locked but not hyperextended elbows; bar roughly above upper chest with forearms vertical.
– Inhale and brace. Begin lowering by bending the elbows and letting them come slightly forward.
– Descend the bar toward the upper chest/neck area without touching; keep upper arms near 45–60° to the torso and forearms vertical.
– Keep scapula set; avoid elbow flare or letting shoulders roll forward.
– Press by extending the elbows along the same path back to the start.
– Maintain control; no bounce or bar roll in the hands.
– Rerack by locking out, moving the bar to the hooks, and setting it down deliberately.
Barbell JM Bench Press Tips
‘- Position yourself so your eyes are under the racked bar and your feet are firmly planted before you start.
– Use a shoulder‑width or slightly narrower grip and keep the bar over the heel of your palm with straight wrists.
– Retract and depress your shoulder blades and keep your head, shoulders, and glutes in contact with the bench.
– Unrack to locked (but not hyperextended) elbows with the bar roughly above your upper chest and forearms vertical.
– Inhale and brace before you begin lowering the bar.
– As you lower, bend your elbows and let them travel slightly forward while keeping your upper arms about 45–60° to your torso.
– Descend the bar toward your upper chest/neck area without letting it touch, and keep your forearms vertical.
– Keep your scapula set, avoiding elbow flare or your shoulders rolling forward during the movement.
– Press by extending your elbows along the same path back to the start and maintain control with no bounce or bar roll in your hands.
Barbell JM Bench Press Beginner Introduction
The Barbell JM Bench Press is a specialty barbell press that bridges the gap between a close‑grip bench press and a lying triceps extension. The bar travels through a relatively compact path toward the upper chest or base of the neck while the elbows drift slightly in front of the body, then returns along the same line. Most of the effort comes from the triceps as they straighten the elbows, with support from the chest and front shoulders, while the upper back and shoulder muscles contribute stability on the bench.
Because the bar stops short of the chest and the upper arms stay roughly in front of the head, the shoulders move through a smaller arc than in many other presses. This creates a pressing pattern that spotlights the triceps’ role in locking out the weight and highlights smooth, controlled bar motion. Lifters often use this variation to practice precise bar tracking, consistent wrist and forearm alignment, and a compact, powerful press that carries over to other barbell pushing exercises.