Barbell JM Bench Press exercise animation (Hombre)

Barbell JM Bench Press

Músculo objetivo
Triceps Brachii
Músculos sinergistas
Deltoid Anterior, Pectoralis Major Sternal Head
Equipamiento
Barbell
Parte del cuerpo
Upper Arms
Tipo
Strength

The barbell JM bench press is a triceps-focused pressing exercise that blends a close-grip bench press with a lying triceps extension. It primarily targets the triceps brachii, with the anterior deltoids and the sternal head of the pectoralis major assisting. Performed on a flat bench, it lets you overload the triceps and build pressing lockout strength.

Cómo hacer el Barbell JM Bench Press

  1. 1Lie flat on the bench with your eyes under the bar, feet planted on the floor, and your shoulder blades pulled down and together.
  2. 2Grip the bar around shoulder-width or slightly narrower, wrapping your thumbs fully around the bar with your wrists stacked over your forearms.
  3. 3Unrack the bar and hold it locked out over your upper chest with your arms fully extended.
  4. 4Lower the bar toward your upper chest and throat region, allowing your elbows to travel forward rather than tucking them straight down.
  5. 5Continue lowering until the bar is near your chin or upper chest and your forearms are close to your upper arms, keeping tension on the triceps.
  6. 6Reverse the motion by extending your elbows, driving the bar up and back to the locked-out position over your upper chest.
  7. 7Complete your reps with control, then re-rack the bar safely.

Consejos de técnica

  • Use a spotter or set the safety arms in a rack on every working set — this is a heavy barbell lift moving over your throat and face.
  • Start lighter than your close-grip bench press; the forward elbow path shifts the load heavily onto the triceps, so the bar feels harder than it looks.
  • Keep your wrists stacked over your forearms throughout to keep the bar path stable and protect your wrists.
  • Keep your shoulder blades retracted and your upper back tight to create a stable pressing base.
  • Control the lowering phase; rushing it loses triceps tension and makes the bar harder to manage near your face.

Errores comunes

  • Letting the bar drift toward the throat without control, which is dangerous given the bar travels over your face and neck.
  • Loading it like a close-grip bench press, which overwhelms the triceps and forces the chest and shoulders to compensate.
  • Tucking the elbows straight down instead of letting them travel forward, which turns it into a regular press and removes the triceps emphasis.
  • Bending the wrists backward under load, which strains the wrist joints and destabilizes the bar path.
  • Flaring the elbows wide at the bottom, which shifts stress to the shoulders and reduces triceps loading.

Preguntas frecuentes

What muscles does the barbell JM bench press work?

It primarily targets the triceps brachii, with the anterior deltoids and the sternal head of the pectoralis major (chest) assisting as synergists.

What is the difference between the JM press and a close-grip bench press?

The close-grip bench press keeps the elbows tucked and drives the bar straight up like a press. The JM press lets the elbows travel forward and lowers the bar toward the upper chest and throat, blending a press with a lying triceps extension to load the triceps harder.

Is the barbell JM bench press good for beginners?

It is better suited to intermediate lifters. The bar travels over the face and throat and the hybrid path takes practice, so newer lifters should build a base with the close-grip bench press first and use light weight with a spotter.

How much weight should I use on the JM press?

Start lighter than your close-grip bench press. The forward elbow path concentrates the load on the triceps, so the same weight feels much heavier. Build up gradually as your technique becomes consistent.

How many sets and reps should I do?

As a triceps builder, 3 to 4 sets of 6 to 10 reps works well. Keep the load controlled and the form precise rather than chasing maximal weight, since the bar moves over your face.

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