JM press with barbell

Exercise overview

Primary muscle group: Chest

Exercise type: Barbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 43

Average per rep (lbs)*: 94

Description: Lie supine (on your back) on a flat bench, with your legs spread and feet planted firmly on the floor for stability. Dismount the barbell using a shoulder-width grip. Keep 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. Exhale as you press the barbell back up to the starting position. Repeat the exercise for the recommended number of repetitions.

Exercise ID: 00166

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and 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.

Exercise overview

Exercise tips and tricks

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