JM press on Smith machine
The Smith machine bench press (close grip) is a powerful exercise focusing on triceps activation, crucial for enhancing arm strength. It primarily targets the triceps brachii but also engages the chest, shoulders, and core muscles, promoting overall upper body strength and stability. Athletes can benefit from this exercise by improving their pressing power and muscle endurance, essential for sports that require strong, explosive upper body movements. Furthermore, the Smith machine provides added safety and stability, allowing for heavier lifts with reduced risk of injury.
| Primary muscle group: | Chest |
| Exercise type: | Machine |
| Exercise goal: | Strength |
| Key metric: | Weight |
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Description
- 1Place a flat bench under the bar of the Smith machine. Secure the safety pins to prevent injury.
- 2Lie on your back on the bench and grip the bar with your hands shoulder-width apart.
- 3Spread your legs and plant your feet flat on the floor. Rotate the bar to unlatch it from the rail.
- 4Inhale as you lower the bar towards your upper chest, stopping when your forearms touch your biceps.
- 5Exhale as you press the bar back up.
- 6Repeat for the prescribed number of reps.
- 7Rotate the bar to latch it back onto the rail when finished.
Tips & Tricks
Grip Position: Use a shoulder-width grip to maximize the effectiveness of the exercise. This places your triceps in the optimal position for activation.
Press Path: Keep the barbell aligned with your shoulders. Lower the weight to mid-chest level, which ensures proper tricep engagement and reduces shoulder strain.
Control the Motion: Focus on a slow and controlled motion, especially during the eccentric (lowering) phase. This will increase muscle tension and enhance muscle development.
Wrist Position: Keep your wrists straight and firm, avoiding any excessive bending to prevent strain or injury. This aids in maintaining proper form and effective muscle targeting.
Elbow Angle: Aim for a 45-degree angle with your elbows as you lower the bar. This is crucial in differentiating the JM press from a close-grip bench press and targets the triceps more effectively.
Use Moderate Weight: Begin with a moderate weight to master the correct form and technique before progressing to heavier loads. This minimizes the risk of injury and ensures that your triceps are doing most of the work.
Focus on the Triceps: Concentrate on feeling the triceps throughout the exercise. This mind-muscle connection can help you recruit the targeted muscles more effectively for better results.
Breathing Technique: Exhale as you press the bar upward and inhale as you lower it. Proper breathing maintains oxygen flow and can improve performance.
Spotter Use: If you're lifting heavy, have a spotter to ensure safety. A spotter can assist if the weight becomes unmanageable and provide additional motivation.
Consistency and Variation: Incorporate the Smith machine JM press consistently into your routine, but also mix it up with other tricep exercises to avoid plateaus and keep your workouts balanced.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
