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Barbell JM Bench Press

Exercise Profile

Body PartTriceps, Upper Arms
Primary MusclesTriceps Brachii
Secondary MusclesDeltoid Anterior, Pectoralis Major Sternal Head
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Introduction to the Barbell JM Bench Press

The Barbell JM Bench Press is a highly effective strength training exercise that targets and improves the muscles in your triceps, chest, and shoulders. It is an ideal workout for both beginners and advanced fitness enthusiasts who are looking to enhance their upper body strength and muscle definition. Engaging in this exercise can significantly boost your bench press power, improve your lockout strength, and contribute to a well-rounded and balanced physique.

Performing the: A Step-by-Step Tutorial Barbell JM Bench Press

  • 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.

Tips for Performing Barbell JM Bench Press

  • 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

Barbell JM Bench Press FAQs

Can beginners do the Barbell JM Bench Press?

Yes, beginners can do the Barbell JM Bench Press exercise, but they should start with a light weight to ensure they learn the correct form and avoid injury. It's also beneficial for beginners to have a personal trainer or experienced spotter present when learning new weightlifting exercises to ensure they are performed correctly. It's always important to remember that the focus should be on form and technique, not on the amount of weight being lifted.

What are common variations of the Barbell JM Bench Press?

  • Incline JM Press: By performing the JM press on an incline bench, you can target different muscle fibers in the triceps and provide a unique challenge to your upper body strength.
  • Close-Grip JM Press: This variation involves holding the barbell with a closer grip, which intensifies the focus on the triceps and helps improve arm strength.
  • Smith Machine JM Press: Using a Smith Machine for the JM press can provide more stability and control, making it an excellent option for beginners or those looking to perfect their form.
  • Resistance Band JM Press: This variation incorporates a resistance band, adding an element of tension that can help improve muscle strength and endurance.

What are good complementing exercises for the Barbell JM Bench Press?

  • The Close-Grip Bench Press is another related exercise as it also emphasizes the triceps and the chest, similar to the Barbell JM Bench Press, allowing you to increase your overall pressing strength.
  • Skull Crushers are also a beneficial exercise to pair with the Barbell JM Bench Press because they isolate the triceps, providing a more intense workout for these muscles, which can help improve your performance in the JM press.

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