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§ L · Exercises · TricepsUpdated 6/2026

Barbell JM-Bench Press

Builds the triceps and improves lockout strength. It helps in the bench press and other pressing movements.

Muscle group
Triceps
Equipment
Barbell
Exercise type
Compound
Technique
Moderate technique

Muscles worked

§ 01 · Muscles
Primary muscle
Triceps
Supporting muscles
ChestShoulders

How to perform

§ 02 · Steps
  1. 01

    Lie on a flat bench with your feet firmly on the floor, pull your shoulder blades back and down, and brace your core; unrack the bar with a shoulder-width or slightly narrower grip.

  2. 02

    Grip the bar and keep your elbows close to your torso so they point slightly forward (about 45°), and maintain a tight shoulder blade position.

  3. 03

    Lower the bar under control on a diagonal path toward your forehead or upper chest until your elbows are at about a 90° angle.

  4. 04

    Press the bar back to full arm extension, focusing on your triceps, keep your core braced, and avoid excessive stress on your shoulders or elbow joint.

Beginner's guide

§ 03 · Guide
What it works

Builds the triceps and improves lockout strength. It helps in the bench press and other pressing movements.

What it should feel like

You should feel it mostly in your triceps. It should not be felt mainly in your shoulders, wrists, or elbows.

Most common mistake

A common mistake is flaring the elbows too much, which shifts the work to the shoulders. Keep your elbows close and use a controlled weight.

How to get started at the gym

§ 04 · SisuLift

Barbell JM-Bench Press is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.

  • ·A ready training program based on your goal
  • ·Starting weight suggestions and automatic progression
  • ·Set logging and rest timer at the gym
Download on the App StoreGet it on Google Play
SisuLift app workout view

Tips

§ 05 · Tips

Keep your elbows close to your torso throughout the entire rep to prevent excessive shoulder involvement. Use a lighter weight than in a standard bench press and focus on a controlled range of motion.

This hybrid movement combines a lying triceps extension with a bench press and effectively targets the triceps.

More exercises: Triceps

§ 06 · Same muscles

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