Male

Barbell JM Bench Press

Muscles involved

If you want to skyrocket your pushing strength, the Barbell JM Bench Press is that brutal hybrid you have been searching for. By combining classic chest activation with a massive focus on your triceps, this barbell exercise allows you to overload your arms with heavy weights like very few movements can. Over time, you will notice your elbows gaining stability and your triceps building impressive density and volume, which translates directly into a much stronger lockout on your traditional bench press. It is the ultimate tool when your arms need that extra spark to start growing again.

How to do it

1. Lie on your back on a bench and grip a bar with a grip slightly narrower than shoulder width. 2. Lower the bar in a straight line, keeping your elbows at 45° from your body and wrists firm. 3. Pause when your forearms contact your biceps, without bouncing. 4. Push the bar straight up until you fully extend your arms, contracting your chest.

Equipment required

Barra

Muscles worked

Tips

- Keep your elbows at 45 degrees during the descent of the bar. - Pause when your forearms contact your biceps. - Push the bar in a straight line, contracting your chest.