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Smith Machine JM Press
Smith Machine JM Press combines close-grip bench press and skull crusher to target all triceps heads for mass building and bench lockout strength improvement with fixed bar path for safety.
About Exercise
Equipment
Smith Machine, Flat Bench
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Triceps
Secondary Muscles
Shoulders, Chest
Accessory Muscles
Biceps
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTriceps
10/10Lateral Head, Long Head, Medial Head
Shoulders
5/10Anterior Delts
Chest
4/10Lower Chest, Mid Chest
Biceps
2/10Short Head
Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Position a flat bench centered under the Smith machine bar, adjusted to align over your forehead when lying down. Set safety stops just above your chest.
- Lie flat on the bench with feet flat on floor and slight lower back arch.
- Grip the bar overhand, slightly narrower than shoulder-width.
- Unrack the bar and extend arms fully above your forehead.
- Bend elbows to lower the bar toward your upper chest or chin, keeping elbows tucked forward.
- Lower until forearms nearly touch biceps.
- Press the bar back up by extending elbows, stopping short of lockout.
- Rerack the bar after reps.
Coaching Tips
Form Cues
- Tuck elbows forward
- Drive with triceps
- Keep wrists neutral
- Maintain shoulder stability
- Forearms vertical
Breathing
Inhale as you lower the bar, brace core, and exhale forcefully as you press up.
Tempo
3-1-1
Range of Motion
Start with arms extended above forehead; lower until forearms contact biceps; press to near full extension without locking elbows.
Safety
Safety Notes
- Set safety pins to prevent bar from reaching chest
- Start with light weight to learn pattern
- Avoid if acute elbow pain present
- Use full thumb grip for control
- Control descent to prevent joint stress
Spotting
Not required; Smith machine safeties provide protection against failure.
Common Mistakes
- Flaring elbows outward
- Bouncing bar off chest
- Fully locking elbows
- Using excessive shoulder movement
- Gripping too wide
When to Avoid
- Acute elbow tendonitis
- Shoulder impingement
- Wrist instability
Flexibility Needed
- Adequate shoulder flexion
- Wrist extension mobility
- Elbow flexion range
Build Up First
- Master close-grip bench press
- Familiar with skull crushers
- Proper horizontal pressing form
Also known as
Smith JM Press, JM Press on Smith Machine
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