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Barbell JM Bench Press

Barbell JM Bench Press

The Barbell JM Bench Press is a popular compound exercise that targets the muscles in the chest, shoulders, and triceps. It is named after the legendary strength coach John Meadows, who popularized this variation of the bench press. This exercise is performed using a barbell, making it ideal for both gym-goers and individuals who have access to a home gym setup. The Barbell JM Bench Press is similar to the traditional bench press, with a slight modification in grip placement. This exercise typically involves a narrower grip, where your hands are placed closer together on the barbell. This grip variation places increased emphasis on the triceps and inner chest muscles. Incorporating the Barbell JM Bench Press into your workout routine can help strengthen and tone your upper body. It primarily targets the pectoralis major muscle in the chest, helping to develop a well-rounded chest appearance. Additionally, since it involves a narrower grip, it places more stress on the triceps, aiding in their development and increasing overall arm strength. Remember to start with lighter weights and gradually increase as you become more comfortable and confident with the exercise. Pay attention to maintaining proper form throughout, ensuring that your back remains in contact with the bench, your elbows track in a controlled manner, and you engage your core for stability. Whether you're looking to build strength, enhance muscle definition, or simply switch up your workout routine, the Barbell JM Bench Press is a great exercise to consider. Consult with a fitness professional to ensure it suits your specific needs and goals. So go ahead, grab that barbell and create a stronger, more sculpted upper body with the Barbell JM Bench Press!


  • Start by lying flat on a bench with your feet flat on the ground.
  • Hold the barbell with a grip slightly wider than shoulder-width apart and your palms facing forward.
  • Lower the barbell towards your chest, keeping your elbows tucked in and your core engaged.
  • Pause for a brief moment at the bottom, then press the barbell back up to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form and technique throughout the entire movement to maximize results and minimize the risk of injury.
  • Gradually increase the weight you lift over time to continually challenge your muscles and promote strength gains.
  • Incorporate variations of the bench press, such as incline or decline bench press, to target different chest muscles and avoid muscle imbalances.
  • Always warm up before starting your bench press workout to increase blood flow, prevent muscle strains, and enhance performance.
  • Ensure proper breathing during the exercise by inhaling deeply before lowering the barbell and exhaling forcefully as you press the weight back up.
  • Include other upper body exercises like shoulder presses and rows to strengthen supporting muscles and improve overall upper body strength.
  • Pay attention to your grip width on the barbell, experimenting with wider or narrower grips to target specific areas of the chest and triceps.
  • Allow adequate rest and recovery between bench press sessions to prevent overtraining and promote muscle growth.
  • Ensure proper nutrition by consuming a balanced diet that includes enough protein, carbohydrates, and healthy fats to support muscle recovery and growth.
  • Consider working with a certified personal trainer to receive professional guidance and personalized workout plans specific to your goals and fitness level.

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