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Upper Arms · Barbell
Barbell Jm Bench Press
Barbell Jm Bench Press is an intermediate compound strength exercise that works the triceps (upper arms), with the chest and shoulders assisting. It needs a barbell and a bench. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Triceps
- Body part
- Upper Arms
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Triceps · Triceps Brachii
Secondary muscles
- Chest · Pectoralis Major
- Shoulders · Anterior Deltoids
How to do Barbell Jm Bench Press
- 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.
- Lower the barbell by bending your elbows and bringing it down towards your chest.
- 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.
- 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.
Barbell Jm Bench Press alternatives
More triceps exercises
Barbell Jm Bench Press FAQ
What muscles does Barbell Jm Bench Press work?
Barbell Jm Bench Press mainly works the triceps in the upper arms (Triceps Brachii). The chest and shoulders work as secondary muscles.
What equipment do you need for Barbell Jm Bench Press?
You need a barbell and a bench.
How many sets and reps of Barbell Jm Bench Press should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Jm Bench Press good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper arms exercises.
How many calories does Barbell Jm Bench Press burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Barbell Jm Bench Press?
Other exercises for the triceps include Dumbbell Tate Press, Band Lying Press Down, Bench Dip on Floor and Bench Dip (Knees Bent).
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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