JM press on Smith machine

Exercise overview

Primary muscle group: Chest

Exercise type: Machine

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 0

Average per rep (lbs)*: 0

Description: Place a flat bench under the bar of the Smith machine. Secure the safety pins to prevent injury. Lie on your back on the bench and grip the bar with your hands shoulder-width apart. Spread your legs and plant your feet flat on the floor. Rotate the bar to unlatch it from the rail. Inhale as you lower the bar towards your upper chest, stopping when your forearms touch your biceps. Exhale as you press the bar back up. Repeat for the prescribed number of reps. Rotate the bar to latch it back onto the rail when finished.

Exercise ID: 00165

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and 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.

Exercise overview

Exercise tips and tricks

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