Barbell JM bench press

Category

Triceps

Difficulty

Intermediate

Equipment

Barbell

Primary muscles

Triceps Brachii

Secondary muscles

Pectoralis Major, Anterior Deltoids

How to do it

1. Lie on a flat bench with your feet flat on the floor, holding a barbell with your hands shoulder-width apart. Your arms should be fully extended above your chest.
2. Lower the barbell by bending your elbows and bringing it down towards your chest.
3. When the barbell is just above your chest, move it toward your head and stop when the barbell is just overhead and move it back to above the chest.
4. Push it back up to the starting position by extending your elbows, focusing on using your triceps. Repeat for the desired number of repetitions, then carefully rack the barbell back onto the bench press rack.

Form tips

• Focus on the triceps by keeping your elbows slightly tucked in and not flaring out too much.
• Lower the barbell slowly and with control to maximize muscle engagement and prevent injury.
• Maintain a strong grip on the barbell to ensure control and proper alignment.