JM Press With Bands
JM Press With Bands is a great exercise to strengthen your chest and triceps. It involves loading the bar with an appropriate weight, attaching short bands to it, and anchoring them to dumbbells. The exercise begins with the lifter laying on the bench with feet flat on the ground, driving through with the hips and arching the back. The lifter then takes a medium pronated grip, and removes the bar from the rack, holding the weight above the clavicle with arms extended. The bar is then lowered by displacing the elbows forward, stopping short of touching the chest, and then returning to the starting position. This exercise is a great way to target the chest and triceps and is a unique hybrid of a bench press and skull-crusher.
Type:
Strength
Muscles Used:
Triceps
Level:
Beginner
Equipment:
Barbell
Benefits Of This Exercise
- JM Press With Bands is an effective way to build strength in the chest and triceps.
- The exercise engages both the chest and triceps muscles, making it an effective hybrid of the bench press and skull-crusher.
- The bands provide an additional level of resistance that is not available with a traditional barbell bench press.
- By using the bands, the lifter has the ability to customize the resistance to match their strength level.
- The exercise is a great way to increase muscle mass and build strength without overloading the joints.
Step by Step Instructions For JM Press With Bands
- Begin by loading the bar to an appropriate weight for your training. Make sure to attach short bands to the bar, anchoring them to heavy dumbbells that cannot move.
- Next, lay on the bench with your feet flat on the ground. Drive through with your hips to ensure stability. Make sure your back is arched and your shoulder blades are retracted.
- Take a medium pronated grip on the bar, covering the rings. Remove the bar from the rack, holding the weight above your clavicle with your arms extended. This will be your starting position.
- Now, start lowering the bar by displacing your elbows forward. Remember, the bar should only move vertically, creating a movement that resembles a hybrid of a bench press and a skull-crusher.
- Lower the weight, but stop just short of allowing it to touch your chest. This will help maintain tension in your muscles. Once you reach this point, it’s time to return the bar to the starting position.
Warm Up Tips
- Make sure to choose an appropriate weight for your training.
- Attach short bands to the bar and anchor them to heavy dumbbells that cannot move.
- Lay on the bench with your feet flat on the ground, driving through with your hips.
- Arch your back and retract your shoulder blades for proper form.
- Take a medium pronated grip, covering the rings on the bar.
- Remove the bar from the rack, holding the weight above your clavicle with your arms extended.
- Lower the bar by displacing your elbows forward.
- Ensure that the bar only moves vertically, resembling a hybrid bench press and skull-crusher.
- Lower the weight but stop short of allowing it to touch your chest.
- Return the bar to the starting position.
JM Press With Bands Safety Tips
- Ensure that the bar is loaded with an appropriate weight for your training level.
- Make sure to properly attach the short bands to the bar and anchor them securely to heavy dumbbells.
- Before starting the exercise, lay on the bench with your feet flat on the ground and drive through with your hips to maintain stability.
- Keep your back arched and shoulder blades retracted throughout the exercise to maintain proper form and prevent injury.
- Take a medium pronated grip on the bar, covering the rings, to ensure a secure and comfortable grip.
- When removing the bar from the rack, make sure to hold the weight above your clavicle with your arms fully extended.
- Lower the bar by displacing your elbows forward, ensuring that the movement is vertical and controlled.
- Do not allow the weight to touch your chest during the lowering phase of the exercise to prevent excessive strain on the shoulders and chest.
- Return the bar to the starting position by extending your arms and pushing the weight back up.
- Throughout the exercise, maintain proper breathing technique by exhaling during the lowering phase and inhaling during the lifting phase.
- Start with lighter weights and gradually increase the load as you become more comfortable and confident with the exercise.
- If you experience any pain or discomfort during the exercise, stop immediately and consult with
Incorporating Into Other Workouts
To incorporate the JM Press With Bands into your workouts, follow these steps:
1. Load the bar to an appropriate weight for your training. Make sure it is a weight that challenges you but allows you to maintain proper form.
2. Attach short bands to the bar. These bands will provide additional resistance throughout the exercise. Anchor the bands to heavy dumbbells that cannot move.
3. Lie on a bench with your feet flat on the ground. Drive through with your hips to create a stable base. Arch your back and retract your shoulder blades to maintain proper posture.
4. Take a medium pronated grip on the bar, covering the rings. This grip will target both the chest and triceps effectively.
5. Remove the bar from the rack, holding the weight above your clavicle with your arms fully extended. This is your starting position.
6. Lower the bar by displacing your elbows forward. The movement should be controlled and the bar should only move vertically. This will make the exercise resemble a combination of a bench press and a skull-crusher.
7. Lower the weight until it stops just short of touching your chest. This ensures that you maintain tension in the muscles throughout the exercise.
8. Push the bar back up to the starting position by extending your arms. Focus on engaging your chest and triceps to perform the movement.
9. Repeat the exercise for the desired number of repetitions and sets.
Incorporating the JM Press With Bands into your workouts is a great