Smith Machine JM Press

How to Perform the Smith Machine JM Press

1. Set up a flat bench under the Smith Machine and lie down with your eyes directly under the bar.
2. Grip the bar with a shoulder-width or slightly narrower grip and unrack it with arms fully extended.
3. Begin lowering the bar by simultaneously bending your elbows and allowing them to drift forward toward your face.
4. Lower the bar toward your chin or upper chest area, keeping your elbows at roughly a 45-degree angle to your torso.
5. Stop when the bar is a few inches above your chin and your forearms are roughly at 90 degrees or slightly less.
6. Reverse the motion by pressing the bar upward and slightly back, extending your elbows fully to lockout.
7. Focus on feeling the triceps work throughout the entire range of motion.

Common Mistakes to Avoid

Muscles Worked

Benefits

• ✓Overloads the triceps more than traditional skull crushers due to the combined press and extension
• ✓Builds triceps strength that directly transfers to bench press lockout
• ✓The Smith Machine makes this advanced movement more accessible and safer

Pro Tips

• ●Think of the movement as lowering the bar to your chin while keeping your elbows pointing forward.
• ●The Smith Machine is ideal for learning this exercise since the fixed path lets you focus on the unique elbow mechanics.
• ●Pause briefly at the bottom to eliminate momentum and ensure the triceps are fully loaded.

Variations

Recommended Sets & Reps