The Barbell JM Bench Press works the triceps brachii, making it a good exercise for building arm strength and size. Unlike regular bench presses that focus on the chest, this variation isolates the triceps for focused growth and improves upper body pushing power. It also works the chest and shoulders, giving a full upper body workout.
For best results, do the Barbell JM Bench Press one or two times a week with rest days in between. Beginners should start with lighter weights and focus on good form. Keep a firm grip, stabilize your wrists, and don’t lock your elbows to prevent injury. Use a spotter or a smith machine when lifting heavy weights.
You will need a barbell and a flat bench. You can adjust the grip width or use dumbbells for stability if you are new to the exercise or have limitations. Consistent practice will improve triceps strength and appearance.
How to Do a Barbell JM Bench Press
Lie flat on a bench with feet planted on the ground. Hold the barbell with a narrow grip, palms facing forward, above your chest.
- Lower the barbell slowly towards your neck, keeping your elbows close to your body.
- Pause briefly when the barbell is near your neck, keeping tension in your triceps.
- Press the barbell back up to the start slowly, fully extending your arms.
- Keep a firm grip throughout the movement.
Breathe in as you lower the barbell and breathe out as you press it back up.
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Common Mistakes with the Barbell JM Bench Press
- Incorrect elbow position: Letting your elbows flare out can stress your shoulder joints. Keep your elbows close to your body.
- Using too much weight: Lifting too much weight can compromise form and increase injury risk. Use a weight you can manage with good form.
- Skipping the pause: Pausing briefly near the neck maximizes triceps engagement. Don’t skip the pause.
- Inconsistent grip width: An inconsistent grip can affect muscle activation and stability. Keep a narrow grip throughout the exercise.
- Moving too fast: Quick movements can make you lose control and form. Move slowly and with control.
Benefits of the Barbell JM Bench Press
- Targeted triceps activation: Effectively isolates the triceps for strength and size gains.
- Enhanced muscle control: Requires stabilization, improving muscle coordination and control.
- Joint health improvement: Promotes natural elbow movement, reducing joint strain.
- Strength progression: Regular practice leads to significant gains, benefiting other pressing movements.
- Versatile variations: Can be modified with different grips or angles for workout variety.
Exercise Variations
Alternative Exercises
Safety Tips for the Barbell JM Bench Press
Warm up properly before doing the Barbell JM Bench Press. Include dynamic stretches and lighter weight exercises for your triceps, shoulders, and chest. Warming up increases blood flow, reduces stiffness, and improves performance, lowering injury risk.
Always have a spotter when doing the Barbell JM Bench Press, especially with heavy weights. A spotter can help if you have trouble completing a rep, preventing accidents and injuries. If a spotter is unavailable, use a power rack with safety bars adjusted to your height.
Keep good form during the exercise to protect your joints and muscles. Keep your elbows close to your body to avoid shoulder stress. Don’t let the barbell drop quickly towards your neck. Control the movement with speed and focus. Poor form can lead to serious injuries in your triceps, shoulders, and wrists.
Interested in measuring your progress? Check out our strength standards for Bench Press.
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