Barbell Jm Bench Press

Intermediate

Triceps

Barbell

What Barbell Jm Bench Press really gives you is triceps mass behind every press, driven by heavy bilateral barbell loading.

How to do Barbell Jm Bench Press

Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
Lower the barbell to your chest, keeping your elbows tucked in close to your body.
Push the barbell back up to the starting position, fully extending your arms.
Repeat for the desired number of repetitions.

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Barbell Jm Bench Press Sets and Reps by Goal

Strength

4 sets of 4-6 reps with 3 minutes of rest. Take the smallest plate jump available once the reps are clean.

Hypertrophy

4 sets of 8-12 reps with 75-90 seconds of rest. Keep a rep or two in reserve on the heaviest sets.

Endurance

3 sets of 15-20 reps with 45 seconds of rest. Reset the bar between reps rather than bouncing.

Common Barbell Jm Bench Press Mistakes

Bouncing the bar to get through the hardest inch

Pause briefly so the muscle, not the rebound, does the work.

Slamming into lockout and jarring the elbow

Finish firm but stop just short of a hard snap at the top.

Easier and Harder Than Barbell Jm Bench Press

Easier progression

Cable Two Arm Tricep Kickback

Harder progression

Assisted Triceps Dip (kneeling)

Swap Barbell Jm Bench Press For

Medicine Ball Supine Chest Throw

Assisted Standing Triceps Extension (with Towel)

Exercise Ball Dip

Barbell Jm Bench Press — Frequently Asked Questions

How do you do the Barbell Jm Bench Press?

Lie flat on a bench with your feet flat on the ground and your back pressed against the bench. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart. Lower the barbell to your chest, keeping your elbows tucked in close to your body. Use a barbell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Barbell Jm Bench Press work?

The Barbell Jm Bench Press primarily targets the triceps. It is classified as a arms exercise and is performed with a barbell.

How many sets and reps of the Barbell Jm Bench Press should I do?

For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Keep a rep or two in reserve on the heaviest sets. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Barbell Jm Bench Press good for beginners?

It is an intermediate movement. You will get more out of it once you can already perform the basic arms patterns with controlled form. Beginners can still use it with light load and close attention to technique.

What can I do instead of the Barbell Jm Bench Press?

Try the Medicine Ball Supine Chest Throw, Assisted Standing Triceps Extension (with Towel) or the Exercise Ball Dip. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.