Arms · Barbell
Barbell JM-Bench Press
How to do the barbell jm-bench press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Barbell
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- HorizontalPush
- Mechanic
- Compound
How to do it
Lie on a flat bench gripping the barbell at shoulder width. Lower the bar toward your upper chest and chin by letting your elbows travel forward, keeping them tucked, until your forearms nearly touch your biceps. Press back up by extending the elbows, driving with your triceps.
- 1Triceps loading hard as the bar lowers toward your chin
- 2Elbows tracking forward, not flaring out
- 3A strong lockout driven by the triceps
Common mistakes
- Flaring your elbows wide like a standard bench
- Bouncing the bar off your chest
- Letting your wrists bend backward
Muscles worked
The barbell jm-bench press mainly works the triceps, with the mid chest, upper chest, lower chest, and front delts assisting.
- TricepsPrimary
- Mid ChestSupport
- Upper ChestSupport
- Lower ChestSupport
- Front DeltsSupport
- ForearmsMinor
- Upper AbsMinor
Kovo programs the barbell jm-bench press for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More triceps exercises
- How to do the bent-over tricep extension
- How to do the crossbody tricep extension
- How to do the cable katana tricep extension
- How to do the cable single arm tricep extension
- How to do the kickback
- How to do the lying tricep extension
Last reviewed June 2026.