Barbell JM Bench Press
The Barbell JM Bench Press is a variation of the traditional bench press that targets the triceps while also engaging the chest and shoulders. This exercise is named after powerlifter JM Blakley and is known for its effectiveness in building triceps strength and mass.
Execution
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1
Lie on a flat bench with your feet firmly on the floor.
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2
Grip the barbell slightly narrower than shoulder-width.
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3
Lower the barbell toward the bottom of your chest while keeping your elbows close to your body.
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4
Press the barbell upward by using your triceps until your arms are fully extended.
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5
Repeat for the desired number of repetitions.
Benefits
- Strengthens and increases the size of the triceps.
- Improves strength for other pressing exercises.
- Helps develop a balanced upper-body physique.
Common Mistakes
- ! Lowering or pressing the barbell upward too quickly, which can lead to injuries.
- ! Allowing the elbows to flare out too far, which shifts the emphasis away from the triceps.
- ! Not fully extending the arms at the top of the movement.
Primary Muscles
The primary focus is on the triceps, but the exercise also works the chest muscles (pectoralis major) and the anterior shoulder muscles (anterior deltoids) secondarily.
Possible Alternatives
- Close-grip bench press for a similar focus on the triceps with a slightly different angle.
- Skull crushers as an isolation exercise for the triceps.
- Dumbbell triceps extensions for those who prefer dumbbells or want more stabilization.
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