BackLibrary
Appears in642 Workouts*

Barbell JM Bench Press

Crush your triceps with the Barbell JM Bench Press! A unique bench variation for serious arm gains.

The Barbell JM Bench Press is a compound exercise that mainly works the triceps, with help from the shoulders and chest. You'll need: exercise bench or barbell or weight plates.

Mr. Grey
JustGains_XY
@JustGains_XY

Required Equipment

Barbell
Barbell
Exercise Bench
Exercise Bench
Weight Plates
Weight Plates

Barbell JM Bench Press Muscles Worked

Primary

Triceps (triceps brachii)

Secondary

Front Shoulder (anterior deltoid); Chest (pectoralis major, sternal head)

Barbell JM Bench Press Variations and Alternatives

How to do the Barbell JM Bench Press

  1. Lie flat on a weight bench with your feet planted firmly on the floor and unrack a barbell using a medium to close grip.

  2. Hold the barbell directly over your chest with your arms extended fully upward.

  3. Lower the bar toward your upper chest and neck by bending both your elbows and slightly rolling your shoulders forward.

  4. Keep your upper arms mostly stable while dropping the bar down to a point just above your chin or upper chest.

  5. Press the barbell back up along the same path, extending your elbows fully to return to the starting position.

Barbell JM Bench Press FAQs

What muscles does the Barbell JM Bench Press work?

The Barbell JM Bench Press mainly works the triceps, with help from the shoulders and chest. The main muscles are the triceps brachii.

What equipment do you need for the Barbell JM Bench Press?

Exercise bench or barbell or weight plates.

Is the Barbell JM Bench Press a compound exercise?

Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.

What workout day should the Barbell JM Bench Press go on?

It belongs on push day in a push/pull/legs routine.

What are some Barbell JM Bench Press variations and alternatives?

Similar exercises include the Barbell Close-Grip Larsen Press, Barbell Reverse Close-Grip Bench Press, EZ-Bar JM Bench Press and EZ-Bar Close-Grip Bench Press.

Training calculators

Work out the numbers behind your training before your next session.