EZ Barbell Jm Bench Press
EZ Barbell Jm Bench Press Exercise Description
The EZ Barbell JM Bench Press is a hybrid between a close‑grip bench press and a lying triceps extension. It emphasizes elbow extension to target the triceps brachii while the chest, anterior deltoids, and scapular stabilizers assist isometrically. Using an EZ bar’s angled grips can make wrist position more comfortable and help maintain a neutral wrist. The bar path is short and directed toward the upper chest or lower face, with minimal shoulder movement, to keep tension on the triceps. This variation is useful when you want a press that biases the triceps more than a standard close‑grip bench, while reinforcing solid upper‑back tension and bar control.
- Muscle Groups: Triceps
- Target Muscles: Triceps Brachii - Lateral Head
- Assisting Muscles: Triceps Brachii - Long Head, Triceps Brachii - Medial Head
- Stabilizing Muscles: Deltoid - Anterior, Pectoralis Major - Sternal Head, Rhomboid Major, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Arms, Upper Arms
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Bench, EZ Barbell
- Exercise Patterns: Push
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors
- Joint Involvement: Single-joint
- Muscle Location: Outer Tricep
- Movement Direction: Other
- Muscle Position: Posterior
- Gender: Male
How To Do The EZ Barbell Jm Bench Press Exercise
‘- Set a flat bench and load an EZ bar. Lie supine with eyes under the bar, feet flat, and a neutral spine (natural rib‑to‑pelvis alignment).
– Grip just inside shoulder width on the EZ bar’s angled sections; wrap thumbs and keep wrists neutral.
– Retract and depress your shoulder blades (“pinch and tuck”) and keep them set on the bench.
– Unrack to arms straight over the upper chest; elbows slightly tucked, upper arms about 30–45° from your torso.
– Initiate the descent by bending the elbows, allowing the bar to travel toward the lower face/upper chest. Keep shoulders quiet; forearms stay close to vertical.
– Stop a few inches above the touch point (do not touch the face/neck). Maintain wrist‑elbow alignment.
– Press by extending the elbows, returning the bar to directly over the upper chest without flaring the elbows.
– Move under control in both directions; avoid bouncing or drifting the bar toward the mid‑chest.
– Keep glutes and feet planted to stabilize; breathe steadily (brace before lowering, exhale as you extend).
– Use spotter arms or a spotter and re‑rack with elbows locked out and shoulder blades still set.
EZ Barbell Jm Bench Press Tips
‘- Set up with eyes under the bar, feet flat, and a neutral spine before unracking.
– Grip just inside shoulder width on the EZ bar’s angled sections to help maintain neutral wrists.
– Retract and depress your shoulder blades (“pinch and tuck”) and keep them set on the bench throughout.
– Keep the bar path short toward the lower face/upper chest with minimal shoulder movement to emphasize elbow extension and triceps tension.
– Let your forearms stay close to vertical and maintain wrist–elbow alignment during the descent.
– Stop the bar a few inches above the touch point and avoid contacting your face or neck.
– Press by extending the elbows, returning the bar directly over the upper chest without flaring the elbows.
– Move under control in both directions and avoid bouncing or letting the bar drift toward the mid‑chest.
– Keep glutes and feet planted to stabilize, bracing before lowering and exhaling as you extend.
– Use spotter arms or a spotter and re‑rack only with elbows locked out and shoulder blades still set.
EZ Barbell Jm Bench Press Beginner Introduction
The EZ Barbell JM Bench Press blends pressing and extension patterns to place most of the workload on the triceps. Performed lying on a flat bench with an EZ bar, it uses the bar’s angled handles so the wrists sit in a more natural, comfortable position. The motion centers on bending and straightening the elbows while the chest, front shoulders, and muscles around the shoulder blades create a strong, steady base rather than moving a lot themselves.
Because the path of the bar is relatively compact and travels toward the upper chest and lower face area, the shoulders stay relatively quiet and tension stays concentrated on the back of the upper arms. This makes the exercise useful when a lifter wants a press that highlights triceps strength more than a typical narrow‑grip bench variation. The movement also naturally encourages consistent upper‑back tightness and smooth, deliberate control of the bar through each repetition.