Barbell JM Bench Press
Target Muscle
Secondary Muscles
Equipment
Grasp the barbell with an overhand grip slightly wider than shoulder-width apart and carefully lift it off the rack, fully extending your arms.
Slowly lower the barbell down towards your forehead by bending your elbows and keeping your upper arms stationary, this is the JM press part of the exercise.
Pause for a moment when the barbell is near your forehead, then push the barbell back up to the starting position using your triceps.
Repeat the movement for your desired number of repetitions, ensuring to maintain control of the barbell throughout the exercise to avoid injury.
Pro Tip
Correct Form: The key to this exercise is the form. Start by lying on a flat bench with your feet firmly planted on the ground. The barbell should be directly above your chest with your arms fully extended. Lower the barbell towards your upper chest in a slow and controlled manner, keeping your elbows close to your body. The bar should not touch your chest; it should be just above it. Then push the barbell back up to the starting position. Avoid locking your elbows at the top of the movement to keep tension on your muscles. Avoid Fast Movements: A common mistake is to perform the exercise too quickly. This can lead to injury and less effective muscle engagement. Make sure to lower and raise the