EZ-Bar JM Press
Running the JM press with an EZ bar keeps the movement's folding elbow action while the angled grips take pressure off the wrists, which matters when the bar sits over your chin at the bottom. Like the barbell version it punishes ego lifting, so work in the 8 to 12 range with weights well under your close-grip bench.
How to do the EZ-Bar JM Press
- Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- Grasp the ez barbell with an overhand grip, slightly wider than shoulder-width apart.
- Lower the barbell to your chest, keeping your elbows tucked in close to your body.
- Push the barbell back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Tip: Squeeze the bar hard and bend it toward your feet to keep the elbows in and the lats tight.
Muscles worked
Primary
Triceps · Arms
The triceps take over in the top half of the press to lock the elbows, and they do more with a closer grip.
Common mistakes
- Elbows flared to 90 degrees — this puts the shoulder in a poor position at the bottom; tuck the elbows to about 45 to 60 degrees and touch the bar on the lower chest.
- Losing shoulder blade position — the shoulder blades should be pulled back and down before the unrack and stay there; if they roll forward, the chest loses leverage.
- Bouncing off the chest — control the bar to a light touch and pause for a beat before pressing; a bounce hides how much you can actually press.
- Feet dancing around — plant the feet flat and drive them into the floor for the whole set to keep the body tight.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Bench press goes first in a chest or push session when you are strongest. Superset with a dumbbell row on the same bench for a push and pull pair, or follow it with flies for volume.
Variations and alternatives
Similar exercises
Without ez bar
Frequently asked questions
What muscles does the EZ-Bar JM Press work?
The EZ-Bar JM Press primarily works the triceps. It also involves the pectorals and delts, which assist the movement and stabilise the joints.
Is the EZ-Bar JM Press good for beginners?
Not as a starting point. The EZ-Bar JM Press is rated advanced because it demands strength, mobility or coordination that takes time to build. Beginners should work up to it through the easier variations listed on this page.
What can I do instead of the EZ-Bar JM Press?
If you cannot do the EZ-Bar JM Press, try the Barbell JM Press, the EZ-Bar Close Grip Bench Press or the Close Grip Barbell Bench Press. Each of them trains the triceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the EZ-Bar JM Press, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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