EZ-Barbell JM Bench Press

EZ-Barbell JM Bench Press: Proper Form, Sets, Tips & FAQ

EZ-Barbell JM Bench Press: Proper Form, Sets, Tips & FAQ
Upper Arms

EZ-Barbell JM Bench Press

Intermediate EZ Bar + Flat Bench Triceps / Strength / Hypertrophy
The EZ-Barbell JM Bench Press is a triceps-dominant pressing movement that blends elements of a close-grip bench press and a skull crusher. Instead of lowering the bar straight to the chest like a traditional press, you bring it down in a controlled arc toward the upper chest / lower face line while allowing the elbows to travel slightly forward. This creates high tension on the triceps while still letting you handle more load than many isolation-style extensions.

This exercise is best performed with a controlled tempo, a moderate grip width, and a clear focus on elbow mechanics. The goal is not to turn it into a full bench press or a pure lying triceps extension. When done correctly, the EZ-Barbell JM Bench Press can be a highly effective movement for building triceps size, pressing strength, and lockout power.

Safety tip: Keep the descent smooth and avoid dropping the bar too low or flaring the elbows aggressively. If you feel sharp elbow pain, wrist discomfort, or unstable bar control, reduce the load and refine your technique first.

Quick Overview

Body Part Triceps
Primary Muscle Triceps brachii
Secondary Muscle Chest, anterior deltoids, forearm stabilizers
Equipment EZ barbell, weight plates, flat bench
Difficulty Intermediate

Sets & Reps (By Goal)

  • Muscle growth: 3–4 sets × 8–12 reps with controlled tempo and full triceps tension
  • Strength / lockout power: 4–5 sets × 4–6 reps using heavier weight and strict form
  • Accessory pressing work: 3–4 sets × 6–10 reps after bench press or close-grip pressing
  • Technique practice: 2–3 sets × 8–10 reps with lighter weight to master the elbow path

Progression rule: Add load gradually only when you can keep the elbows controlled, the bar path consistent, and the triceps doing the work without shoulder or wrist compensation.

Setup / Starting Position

  1. Lie flat on the bench: Keep your head, upper back, and glutes stable on the pad with both feet firmly planted on the floor.
  2. Grip the EZ bar: Use a narrow-to-medium grip that feels comfortable on the wrists while still emphasizing the triceps.
  3. Start above the chest: Press the bar to arm’s length so it is balanced over the chest/upper torso area.
  4. Tuck the elbows slightly: Do not flare them wide like a bodybuilding bench press. Keep them close enough to maintain triceps focus.
  5. Brace your upper body: Keep the shoulders packed down and back, with the wrists stacked securely under the bar.

Tip: The EZ bar usually feels more natural on the wrists than a straight bar, which makes this variation especially useful for lifters who want triceps overload with better comfort.

Execution (Step-by-Step)

  1. Begin the descent: Lower the bar in a controlled arc rather than straight down to the chest.
  2. Let the elbows move forward slightly: This is one of the defining features of the JM Press and helps shift tension onto the triceps.
  3. Guide the bar toward the upper chest / lower face line: The exact touchpoint depends on your arm length and build, but it should stay between a close-grip press and a skull crusher path.
  4. Pause briefly near the bottom: Keep tension on the triceps and avoid bouncing or collapsing the bar into the body.
  5. Press back up smoothly: Extend the elbows and return the bar to the start position over the upper torso.
  6. Finish under control: Lock out without hyperextending and prepare for the next rep with the same bar path.
Form checkpoint: If the movement looks like a full bench press, your elbows may be staying too far back. If it looks like a skull crusher, you may be lowering the bar too high toward the face. The sweet spot is a controlled hybrid pattern that keeps the triceps under constant tension.

Pro Tips & Common Mistakes

  • Use a moderate load first: This lift rewards precision more than ego loading.
  • Keep the elbows tucked but mobile: They should not flare out hard, but they also should not stay locked in one rigid press position.
  • Control the bottom range: Avoid crashing the bar too low or losing tension at the turnaround point.
  • Do not turn it into a bench press: A chest-dominant press usually means the elbows are not traveling correctly.
  • Do not turn it into a skull crusher: If the bar drops too high toward the forehead, the movement loses its intended pressing-extension blend.
  • Watch wrist position: Keep the wrists stacked and neutral instead of allowing them to fold backward.
  • Train through a repeatable bar path: Consistency is what makes this exercise effective and joint-friendly.

FAQ

What muscles does the EZ-Barbell JM Bench Press work?

It primarily targets the triceps, especially for strength and hypertrophy, while the chest and front delts assist as secondary muscles.

Is the JM Press more of a press or an extension?

It is a hybrid movement. It combines the elbow extension demands of a triceps extension with the pressing mechanics of a close-grip bench variation.

Why use an EZ bar for JM Presses?

The angled grips can feel more comfortable on the wrists and elbows, which often makes the movement easier to perform with good control.

Where should I lower the bar?

Usually toward the upper chest / lower face zone, depending on your build. The exact path should feel natural, controlled, and triceps-focused.

Can beginners do this exercise?

Beginners can learn it, but it is usually best after building some basic pressing control first. Most lifters benefit from starting light and practicing the bar path before loading it heavily.

Disclaimer: This content is for educational and informational purposes only and is not medical advice. Use proper lifting technique, train within your limits, and consult a qualified professional if you have pain or existing injuries.

Tags: , , , , , , , , , , ,