Instructions

1

Lie supine on a flat bench with feet firmly planted on the floor. Position yourself so eyes are directly under the barbell. Shoulders should be retracted and depressed against the bench with a neutral spine.

2

Grip the barbell with hands slightly wider than shoulder-width apart using a pronated grip (palms facing away). Unrack the barbell and position it above your mid-chest with arms fully extended.

3

Lower the barbell in a controlled manner by bending the elbows, allowing them to track at approximately 45-75 degrees from the torso. Descend until the barbell reaches mid-chest level or slightly below, maintaining tension throughout the movement.

4

Press the barbell upward and slightly backward by driving through the chest and triceps, extending the elbows while maintaining a stable shoulder position. Return to the starting position with arms fully extended without locking out the elbows completely.

PRIMARY MUSCLESPectoralis Major

SECONDARY MUSCLESTriceps, Anterior Deltoids, Pectoralis Minor

EQUIPMENTEZ Barbell

DIFFICULTYIntermediate

Overview

Focusing on the EZ Barbell JM Bench Press allows you to target the Pectoralis Major with precision. As a foundational Strength exercise, the integration of EZ Barbell provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

Promotes balanced muscular development by effectively recruiting the Pectoralis Major and associated synergists.
Improves overall Upper Arms stability and proprioception during heavy loads.
Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
Allows for a natural movement path that closely mimics functional daily activities.

Common Mistakes

Failing to achieve a full range of motion, which drastically limits Pectoralis Major engagement.
Using excessive momentum to swing the EZ Barbell rather than controlling the eccentric phase.
Losing core tension, leading to poor spinal alignment and reduced power output.
Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Upper Arms.

Pro Tips

Keep your breathing rhythmic: exhale sharply on the concentric push/pull, and inhale smoothly on the way down.

Muscle Anatomy

The primary driver is the Pectoralis Major. However, the movement also recruits Triceps, Anterior Deltoids, Pectoralis Minor to maintain control of the EZ Barbell.

Exercise Variations

Dumbbell EZ Barbell JM Bench Press
Cable EZ Barbell JM Bench Press
Banded EZ Barbell JM Bench Press

Beginner Tips

If you are new to the EZ Barbell JM Bench Press, focus on mastering the movement pattern with zero weight before adding EZ Barbell.

EZ Barbell JM Bench Press