Exercise guide
EZ Barbell JM Bench Press
- Intermediate
- Compound
- Rep-based
- Chest
- Shoulders
- Upper arms
- Waist
The EZ Barbell JM Press is a high-intensity compound movement that bridges the gap between a close-grip bench press and a triceps extension, specifically targeting the triceps, pectorals, and anterior deltoids. It allows for heavier loading than a standard extension, making it an elite builder for pressing strength and arm thickness.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie flat on the bench with your feet driven firmly into the floor for total-body stability.
- Grasp the EZ bar on the inner knurling with a shoulder-width, overhand grip.
- Unrack the bar and stabilize it directly over your upper chest with your elbows fully extended.
- Retract your shoulder blades and maintain a slight natural arch in your lower back.
How to do it
- Lower the bar toward your chin or upper chest by bending the elbows and allowing them to drift slightly forward toward your feet.
- Inhale during the descent, stopping when your forearms make contact with your biceps or the bar is an inch from your neck.
- Exhale and drive the bar back to the starting position by forcefully extending the elbows and engaging the chest.
- Maintain a controlled 3-0-1-0 tempo, focusing on a slow lowering phase and an explosive upward press.
Form checklist
- Keep your elbows tucked and pointing forward rather than flaring them out to the sides.
- Ensure the bar path stays over the upper chest and neck area, not the mid-torso.
- Keep your wrists neutral and strong to prevent strain under the heavy load.
- Maintain constant tension by stopping just short of a hard lockout at the top of the rep.
Pro tips
- Think of the movement as a 'folding' action at the elbow; the goal is maximum elbow flexion combined with a pressing drive.
- Focus on the mind-muscle connection by imagining you are pushing the bar away from your face using only your triceps.
Make it harder
- Add a 2-second pause at the bottom of the movement to eliminate momentum and increase time under tension.
- Perform the exercise on a slight incline to increase the demand on the upper pectorals and the long head of the triceps.
Frequently asked
- What muscles does the ez barbell jm bench press work?
- The ez barbell jm bench press primarily targets the triceps, and also works the abs and serratus anterior as secondary muscles.
- What equipment do you need for the ez barbell jm bench press?
- The ez barbell jm bench press uses ez barbell.
- Is the ez barbell jm bench press good for beginners?
- The ez barbell jm bench press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.