The EZ Barbell JM Bench Press is a triceps-focused pressing movement performed on a bench using an EZ bar. It combines elements of a close-grip bench press and a triceps extension, targeting the triceps while also engaging the chest and shoulders.
Quick Facts
How to Do Ez Barbell Jm Bench Press
Follow these step-by-step instructions to perform Ez Barbell Jm Bench Press with proper form and technique.
- Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- Grasp the ez barbell with an overhand grip, slightly wider than shoulder-width apart.
- Lower the barbell to your chest, keeping your elbows tucked in close to your body.
- Push the barbell back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Muscles Worked
Understanding which muscles Ez Barbell Jm Bench Press targets helps you integrate it effectively into your training program.
Target Muscles
These are the main muscles responsible for performing the movement and receive the greatest training stimulus.
Secondary Muscles
These muscles assist in the movement and receive secondary training benefits.
Benefits of Ez Barbell Jm Bench Press
Incorporating Ez Barbell Jm Bench Press into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.
- Triceps Development: Ez Barbell Jm Bench Press directly targets and strengthens the Triceps, promoting muscle growth and improved functional strength.
- Secondary Muscle Engagement: This exercise also works the Chest and Shoulders, providing additional training stimulus without extra exercises.
- Functional Strength: Strength exercises like Ez Barbell Jm Bench Press build real-world strength that transfers to daily activities and athletic performance.
- Advanced Training Stimulus: This challenging exercise provides the intensity needed for experienced athletes to continue making progress.
Safety Tips and Precautions
Performing Ez Barbell Jm Bench Press safely is essential for preventing injuries and ensuring long-term progress.
- Warm Up Properly: Before performing Ez Barbell Jm Bench Press, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Triceps and surrounding muscles.
- Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
- Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
- Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
- Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
- Allow Adequate Recovery: The Triceps typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.
Tracking Your Progress
To make consistent gains with Ez Barbell Jm Bench Press, track these metrics during your workouts:
Track the number of sets you complete. Most training programs recommend 3-5 sets per exercise.
Record your repetitions per set. Adjust rep ranges based on your goals: 1-5 for strength, 6-12 for hypertrophy, 12+ for endurance.
Log the weight used for progressive overload. Aim to gradually increase weight while maintaining proper form.