JM press with barbell
The barbell JM bench press is a beneficial strength-training exercise primarily targeting the triceps, with secondary activation of the chest and shoulders. This compound movement enhances upper body strength, improving pushing power and overall arm endurance. Athletes benefit from integrating the JM Bench Press into their routine as it specifically builds triceps mass and strength, which is crucial for improving performance in sports requiring powerful arm movements, such as throwing, lifting, and pressing. This exercise also helps in increasing bench press proficiency and supporting elbow stability.
| Primary muscle group: | Chest |
| Exercise type: | Barbell |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
51kg
Avg. weight
113lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Description
- 1Lie supine (on your back) on a flat bench, with your legs spread and feet planted firmly on the floor for stability.
- 2Dismount the barbell using a shoulder-width grip.
- 3Keep your elbows high and inhale as you lower the barbell in a straight line towards your upper chest/throat/chin. Stop when your forearms make contact with your biceps.
- 4Exhale as you press the barbell back up to the starting position.
- 5Repeat the exercise for the recommended number of repetitions.
Tips & Tricks
Control the Movement: Focus on controlling both the lowering and lifting phases of the exercise. This will help prevent injury and ensure that you're engaging the right muscles.
Wrist Position: Keep your wrists straight and strong throughout the exercise to avoid placing unnecessary stress on them.
Elbow Alignment: Ensure that your elbows stay close to your body and do not flare out too much. This alignment will better engage your triceps and reduce strain on your shoulders.
Bar Path: Maintain a consistent bar path, lowering it towards your upper chest or lower neck. This will target your triceps more effectively and improve muscle activation.
Grip Width: A medium grip works best for most people. If the grip is too wide or too narrow, it may reduce the effectiveness of the exercise or strain your wrists and elbows.
Load Management: Start with a lighter weight to master the form before progressively increasing the load. This helps in preventing injuries and ensures you're performing the exercise correctly.
Breathing: Inhale deeply as you lower the bar and exhale forcefully during the push phase. Proper breathing can enhance your performance and maintain stability.
Avoid Locking Elbows: Do not fully lock out your elbows at the top of the movement. Keeping a slight bend will maintain tension in your triceps and protect your joints.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
