Exercise guide · Advanced · Compound

Barbell Jm Bench Press: How to Do It & Muscles Worked

The barbell JM bench press is a triceps-focused pressing movement that combines elements of a close-grip bench press and a triceps extension. It is performed lying on a bench, lowering the barbell to the chest with elbows tucked, and pressing back up.

Primary muscles
Triceps
Secondary muscles
Chest , Shoulders
Equipment
Barbell
Level · type
Advanced · Compound
Demonstration of the barbell jm bench press
Front view: muscles worked by the barbell jm bench press. Primary: triceps. Secondary: chest and shoulders.
Back view: muscles worked by the barbell jm bench press. Primary: triceps. Secondary: chest and shoulders.
Primary Secondary

How to do the barbell jm bench press

  1. Step 1: Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
  2. Step 2: Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
  3. Step 3: Lower the barbell to your chest, keeping your elbows tucked in close to your body.
  4. Step 4: Push the barbell back up to the starting position, fully extending your arms.
  5. Step 5: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the barbell jm bench press by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Barbell Jm Bench Press alternatives

More exercises that train the triceps as their main target:

More triceps exercises

See the best tricep exercises, ranked →

Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.