Barbell JM Bench Press

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

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

Barbell JM Bench Press

Intermediate Barbell + Flat Bench Triceps / Strength / Hypertrophy
The Barbell JM Bench Press is a powerful triceps-focused pressing variation that blends elements of a close-grip bench press and a lying triceps extension. Instead of lowering the bar like a standard bench press, you guide it toward the upper chest / chin line with the elbows traveling slightly forward, then press back to lockout through strong elbow extension. When performed correctly, it heavily loads the triceps—especially the long head—while minimizing unnecessary chest involvement.

This exercise works best with controlled tempo, a moderate grip width, and a smooth bar path. The goal is not to turn it into a normal close-grip bench press or a pure skull crusher. You want a balanced hybrid pattern where the elbows move forward during the descent, the bar stays under control, and the triceps do most of the work. Done well, the Barbell JM Bench Press is excellent for building triceps mass, improving lockout strength, and adding variety to upper-arm training.

Safety tip: Start light and master the groove first. Stop if you feel sharp elbow pain, wrist discomfort, shoulder pinching, or loss of control over the bar path. This movement should feel demanding, but never reckless.

Quick Overview

Body Part Triceps
Primary Muscle Triceps brachii (especially the long head)
Secondary Muscle Chest and front delts assist lightly; forearms and wrist stabilizers support control
Equipment Barbell, flat bench, weight plates, collars
Difficulty Intermediate (requires control, elbow positioning, and bar path awareness)

Sets & Reps (By Goal)

  • Muscle growth: 3–4 sets × 8–12 reps with controlled lowering and full triceps tension
  • Strength / lockout focus: 4–5 sets × 4–6 reps using heavier loads and strict technique
  • Accessory pressing work: 3–4 sets × 6–10 reps after bench or close-grip pressing
  • Technique practice: 2–3 sets × 8–10 reps with light-to-moderate weight to learn the groove

Progression rule: Add load only when you can keep the elbows controlled, lower the bar with precision, and finish each rep without turning it into a sloppy close-grip bench press.

Setup / Starting Position

  1. Lie flat on the bench: Keep your eyes under the bar, feet planted firmly, and upper back tight.
  2. Use a close-to-moderate grip: Hands should be narrower than a standard bench press, but not so close that your wrists collapse inward.
  3. Unrack with straight arms: Hold the bar above your upper chest / shoulder line with wrists stacked and elbows controlled.
  4. Set your shoulders: Pull the shoulder blades down and back lightly to create a stable pressing base.
  5. Brace before descending: Keep the ribcage steady and prepare to guide the elbows slightly forward as the bar lowers.

Tip: A grip that is too narrow often irritates the wrists and elbows. Choose a position that lets you keep a strong forearm angle and steady bar control.

Execution (Step-by-Step)

  1. Start from the top: Hold the bar over the upper chest with straight arms and a stable body position.
  2. Lower under control: Bring the bar down toward the upper chest / lower face line, not to the mid-chest like a regular bench press.
  3. Let the elbows travel forward slightly: This is a key part of the JM Press pattern and helps shift emphasis onto the triceps.
  4. Pause briefly near the bottom: Stop before the bar crashes into the body and keep tension through the arms.
  5. Press back up through the triceps: Extend the elbows and guide the bar back to the starting line.
  6. Finish under control: Lock out smoothly without over-jamming the elbows or losing upper-body tightness.
Form checkpoint: If the rep looks like a normal close-grip bench press, you are probably lowering too low and pressing too much with the chest. If it looks like a skull crusher, you are probably bending too much only at the elbows. Aim for the hybrid path between the two.

Pro Tips & Common Mistakes

  • Keep the descent controlled: The lowering phase determines whether the triceps stay loaded correctly.
  • Don’t drop the bar to the chest: That turns the movement into a close-grip bench press instead of a JM Press.
  • Don’t flare the elbows aggressively: Excess flare increases joint stress and reduces clean triceps mechanics.
  • Don’t go too heavy too soon: This exercise rewards technique more than ego loading.
  • Keep wrists stacked: Avoid excessive wrist bend, especially with a very narrow grip.
  • Use a moderate tempo: Lower with intent, pause briefly, then press hard but smoothly.
  • Program it smartly: It works well after bench pressing, close-grip benching, or as a primary triceps mass builder.

FAQ

What muscles does the Barbell JM Bench Press work most?

The Barbell JM Bench Press mainly targets the triceps, especially the long head. The chest and front delts assist slightly, but the main training effect should be felt in the upper arms.

Is the JM Press a bench press or a skull crusher?

It is a hybrid movement. It combines the pressing pattern of a close-grip bench press with the elbow-dominant mechanics of a lying triceps extension.

Where should I lower the bar during a JM Press?

Lower the bar toward the upper chest / chin line, not the mid-chest. The exact touchpoint varies slightly by limb length and grip width, but it should feel natural and controlled.

Can beginners do the Barbell JM Bench Press?

Beginners can learn it, but it is usually better for intermediate lifters who already understand pressing mechanics and elbow control. Start with light weight and practice the groove first.

Is the JM Press good for improving bench lockout?

Yes. Since it heavily trains the triceps through a pressing-extension pattern, it can help improve lockout strength and support stronger pressing performance.

Disclaimer: This content is for informational and educational purposes only and is not medical advice. Use proper loading, technique, and supervision when needed. If you feel pain beyond normal training discomfort, stop and assess your form or consult a qualified professional.

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