Select Page

Barbell JM bench press

Barbell JM bench press

The Barbell JM press (also known as the J-M press or JM press) is a strength training exercise that targets the triceps, shoulders, and chest.

It’s performed using a barbell and is named after strength coach and powerlifter Jim Wendler, who popularized the exercise.

Main muscles used doing the barbell JM bench press

The main muscles used when performing the barbell JM press are:

  • Triceps: The primary muscle group targeted by the barbell JM press is the triceps, which is responsible for extending the elbow.
  • Deltoids: The deltoids, or shoulder muscles, are also heavily involved in the barbell JM press, helping to stabilize the shoulders and control the movement of the barbell.
  • Chest: The chest muscles, specifically the pectoralis major, also play a role in the barbell JM press, as they help to control the movement of the barbell and support the shoulders.
  • Forearms: The muscles in the forearms, including the flexors and extensors, work to grip the barbell and maintain control over the weight throughout the movement.
  • Upper back: The muscles in the upper back, such as the rhomboids and the traps, help to maintain a stable posture throughout the barbell JM press, which is essential for effective performance of the exercise.

These muscle groups work together to execute the barbell JM press, helping to improve upper body strength, tricep definition, and overall muscle tone.

Instructions on how to do the barbell JM bench press

Here’s the steps to perform the barbell JM press:

  1. Start position: Lie down on a flat bench and grasp the barbell with a palms-forward grip, your hands slightly wider than shoulder-width apart.
  2. Lower the bar: Lower the bar down to your chest, keeping your elbows close to your body.
  3. Press the bar: Push the bar back up to the starting position, keeping your elbows close to your body.
  4. Repeat: Repeat the movement for the desired number of reps, taking care to maintain proper form throughout.

Tips for doing the barbell JM bench press

Some tips for performing the barbell JM press effectively include:

  1. Warm-up: Warm up before performing the barbell JM press to help prepare your muscles and joints for the exercise.
  2. Keep your elbows close: It’s important to keep your elbows close to your body throughout the movement to target your triceps and shoulders effectively.
  3. Use a full range of motion: Use a full range of motion when performing the barbell JM press to help engage all of the muscles involved in the movement.
  4. Focus on proper form: Maintaining proper form is essential when performing the barbell JM press, so focus on using the correct technique throughout the entire movement.

By following these tips, you can effectively perform the barbell JM press and get the most out of the exercise.

Benefits of doing the barbell JM bench press

The barbell JM press is a highly effective exercise that can offer a number of benefits, including:

  1. Increased tricep strength: The barbell JM press is a highly effective exercise for targeting the triceps, helping to improve overall tricep strength and muscle definition.
  2. Improved shoulder stability: By strengthening the muscles that support the shoulders, the barbell JM press can help to improve shoulder stability and reduce the risk of injury.
  3. Better upper body strength: The barbell JM press works multiple upper body muscle groups, including the triceps, shoulders, and chest, helping to improve overall upper body strength.
  4. Improved posture: The barbell JM press requires you to maintain good posture throughout the entire movement, which can help to improve posture in other areas of your life.
  5. Enhanced athletic performance: By improving upper body strength and shoulder stability, the barbell JM press can help to enhance athletic performance in activities that involve upper body strength and stability.
  6. Better arm definition: The barbell JM press is a great exercise for targeting the triceps, helping to improve arm definition and muscle tone.
  7. Increased power: By improving upper body strength and stability, the barbell JM press can help to increase power in the upper body, which can be beneficial for a variety of activities and sports.

Overall, the barbell JM press is a highly effective exercise that can provide a number of physical and functional benefits, making it a great addition to any upper body workout routine

For other chest exercises like the barbell JM bench press, go to http://bptrainingcoaching.com/chest-exercises/.