EZ Barbell JM Bench Press

EZ Barbell JM Bench Press

The EZ Barbell JM Bench Press is a fantastic compound exercise that primarily targets the chest muscles, with additional engagement from the triceps and shoulders. It is named after the famous powerlifter and advocate of the exercise, JM Blakley. This variation of the traditional bench press offers a unique grip on the EZ barbell, giving your wrists and elbows a more comfortable positioning, which can be beneficial for individuals with wrist or shoulder discomfort. The JM Bench Press helps you develop upper body strength, particularly in the chest muscles, which are crucial for everyday activities and sports performance. By incorporating this exercise into your workout routine, you can increase muscle hypertrophy and enhance both muscular endurance and power. One of the key advantages of the EZ Barbell JM Bench Press is the reduced strain on the wrists and elbows compared to a regular barbell bench press. This allows you to focus on maximizing the target muscles' contraction without worrying about discomfort in those vulnerable areas. Remember, proper form is essential when performing the EZ Barbell JM Bench Press to ensure effectiveness and minimize the risk of injury. Be sure to adjust the weights according to your fitness level, always warm up before starting your sets, and maintain control throughout the entire range of motion. Consider seeking guidance from a fitness professional to ensure you are performing the exercise correctly and safely.

Instructions

  • Start by lying flat on a bench with your feet on the floor, shoulder-width apart.
  • Place your hands on the EZ barbell slightly wider than shoulder-width, palms facing your feet.
  • Grasp the bar with a pronated grip (overhand) and lift it off the rack, extending your arms fully.
  • Lower the barbell slowly towards your chest, keeping your elbows tucked in and your shoulders relaxed.
  • Pause for a brief moment when the barbell touches your chest.
  • Push the barbell back up to the starting position, extending your arms fully without locking your elbows.
  • Repeat the exercise for the desired number of repetitions.
  • Remember to breathe out as you push the barbell up and breathe in as you lower it towards your chest.
  • Maintain a controlled and steady motion throughout the exercise, focusing on using your chest and triceps muscles.

Tips & Tricks

  • Focus on maintaining proper form and technique throughout the exercise.
  • Start with a weight that allows you to perform the movement correctly and gradually increase the weight as you become more comfortable.
  • Engage your core muscles by bracing them throughout the exercise.
  • Breathe steadily throughout the movement, inhaling on the way down and exhaling on the way up.
  • Ensure that the barbell is aligned with your wrists and elbows to prevent strain or injury.
  • Warm up adequately before starting the exercise to prepare your muscles for the workout.
  • Include variety in your training routine by incorporating other chest exercises to promote balanced muscle development.
  • Listen to your body and rest when needed to prevent overtraining and allow for proper recovery.
  • Adjust the bench to a height that allows for a comfortable and stable position during the exercise.
  • Consider working with a fitness professional to ensure proper technique and form.
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