Barbell Jm Bench Press
Barbell Jm Bench Press Exercise Description
The Barbell JM Bench Press is an elbow‑dominant pressing variation that blends elements of a close‑grip bench press and a lying triceps extension. It primarily targets the triceps brachii, with secondary assistance from the pectoralis major and anterior deltoids, while the forearm musculature stabilizes the wrist. Performed on a flat bench with a close, pronated grip, the shoulder blades stay retracted and depressed as you maintain a neutral spine and firm foot contact. Unlike a standard bench press, the bar travels a short path over the upper chest as the elbows flex, keeping the upper arms relatively fixed and the forearms near vertical. The bar is lowered toward the lower face/upper‑chest region without touching, then returned to the start by extending the elbows under control.
- Muscle Groups: Triceps
- Target Muscles: Triceps Brachii - Lateral Head
- Assisting Muscles: Deltoid - Anterior, Pectoralis Major - Sternal Head
- Stabilizing Muscles: Extensor Carpi Ulnaris, Flexor Carpi Radialis, Rhomboid Major, 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: Single-joint
- Muscle Location: Outer Tricep
- Movement Direction: Other
- Muscle Position: Posterior
- Gender: Male
How To Do The Barbell Jm Bench Press Exercise
‘- Set the rack so you can unrack without shrugging or protracting the shoulders.
– Lie on the bench; plant feet; slight natural arch; glutes and upper back in contact.
– Retract and depress the scapulae; grip the bar with hands just inside shoulder width (pronated).
– Position wrists stacked over forearms; squeeze the bar; elbows tucked about 30–45° from the torso.
– Unrack to a position over the upper chest/shoulder line with straight, but not shrugged, arms.
– Inhale and brace; keep the upper arms at a consistent angle to the torso.
– Lower by bending the elbows, allowing the bar to travel toward the lower face/upper chest; stop a few inches above the body.
– Keep forearms close to vertical at the bottom; bar path stays short and close to the face.
– Press by extending the elbows, maintaining elbow tuck and scapular retraction; finish with arms straight without hyperextending.
– Throughout, keep head, hips, and feet planted; avoid flaring elbows, letting the bar drift to the chest or forehead, bouncing, or rushing the movement.
Barbell Jm Bench Press Tips
‘- Set the rack so you can unrack the bar without shrugging or letting the shoulders protract.
– Lie on the bench with feet firmly planted, a slight natural arch, and both glutes and upper back in contact.
– Retract and depress your shoulder blades before unracking and maintain that position throughout.
– Use a pronated grip with hands just inside shoulder width, wrists stacked over the forearms, and squeeze the bar.
– Tuck your elbows about 30–45° from the torso and keep your upper arms at a consistent angle as you move.
– Unrack the bar to a position over the upper chest/shoulder line with straight but not shrugged arms.
– Lower the bar by bending the elbows, letting it travel toward the lower face/upper chest, and stop a few inches above the body.
– Keep your forearms close to vertical at the bottom and the bar path short and close to your face.
– Press by extending the elbows while maintaining elbow tuck and scapular retraction; finish with straight arms without hyperextending.
– Keep your head, hips, and feet planted, and avoid flaring the elbows, drifting the bar to the chest or forehead, bouncing, or rushing the movement.
Barbell Jm Bench Press Beginner Introduction
The Barbell JM Bench Press is a hybrid barbell press that blends aspects of a narrow‑grip bench press and a bench‑style triceps extension. Instead of a long bar path toward the mid‑chest, this variation centers the motion around the elbows. The bar hovers above the upper chest and lower face area as the elbows bend and straighten, placing most of the workload on the triceps while the chest, front shoulders, and forearms support and stabilize.
Lifters lie on a flat bench with a relatively close overhand grip, shoulder blades pulled together and down and a natural curve through the spine, while the head, hips, and feet stay in contact with the bench and floor. The upper arms remain at a consistent angle beside the torso and the forearms move almost straight up and down, creating a short, controlled range of motion. This technique emphasizes smooth, deliberate elbow extension rather than heaving the weight, encouraging tension through the arms and upper body with each rep.