TETSUBarbell Jm Bench Press vs Bodyweight Kneeling Triceps Extension
The Barbell Jm Bench Press and the Bodyweight Kneeling Triceps Extension both train the triceps as their primary muscle. The Barbell Jm Bench Press uses a barbell while the Bodyweight Kneeling Triceps Extension is bodyweight-only. Here is how they compare and when to pick each.
Side-by-side comparison
| Barbell Jm Bench Press | Bodyweight Kneeling Triceps Extension | |
|---|---|---|
| Primary muscle | triceps | triceps |
| Body part | upper arms | upper arms |
| Supporting muscles | chest and shoulders | shoulders and chest |
| Equipment | barbell | bodyweight |
| Steps in our guide | 5 | 6 |
How each one starts
Barbell Jm Bench Press — first steps
- Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
Bodyweight Kneeling Triceps Extension — first steps
- Kneel down on the ground with your knees hip-width apart.
- Place your hands on the ground in front of you, shoulder-width apart, fingers pointing forward.
Full step-by-step guides are linked below.
Which should you choose?
The Barbell Jm Bench Press lets you load the heaviest weights and progress in small, steady jumps. The Bodyweight Kneeling Triceps Extension needs no equipment and scales through leverage, tempo and reps. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the triceps adapting.
Full form guides
Common questions
Is the Barbell Jm Bench Press better than the Bodyweight Kneeling Triceps Extension?
Neither is universally better — both train the triceps as the primary mover. The Barbell Jm Bench Press lets you load the heaviest weights and progress in small, steady jumps, while the Bodyweight Kneeling Triceps Extension needs no equipment and scales through leverage, tempo and reps. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Barbell Jm Bench Press and the Bodyweight Kneeling Triceps Extension in the same program?
Yes, but usually not in the same session — they overlap heavily on the triceps. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Barbell Jm Bench Press and the Bodyweight Kneeling Triceps Extension work the same muscles?
The primary muscle is the same: the triceps. Supporting muscles differ slightly — chest and shoulders for the Barbell Jm Bench Press versus shoulders and chest for the Bodyweight Kneeling Triceps Extension.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.