Diamond Push Up
Triceps·Intermediate·Compound
Smith Machine JM Press
The Smith Machine JM Press is a hybrid between a close-grip Smith machine bench press and a skullcrusher that targets the triceps under a pressing pattern. The guided bar path removes the need to balance the bar, making it a more accessible entry point into the JM Press movement while still building lockout strength and significant triceps hypertrophy.
Category
Strength
Difficulty
Intermediate
Movement
Compound
Bodyweight
No
How to
How to do the Smith Machine JM Press
- 01
Set the Smith machine bar to chest height on a flat bench and lie back with a close grip, hands roughly shoulder-width apart.
- 02
Unhook the bar by rotating your wrists, and start with it directly over your shoulders with arms extended.
- 03
Tuck your elbows in and slowly lower the bar toward your upper chest or neck by flexing at the elbows.
- 04
Keep the upper arms at roughly a 45-degree angle to the torso, neither straight out nor fully tucked.
- 05
Press the bar back to the starting position by extending the elbows while keeping the upper arms in the same plane.
- 06
Complete the prescribed reps, then rotate your wrists to re-hook the bar in the rack.
Performance tips
Cues that matter
- Start with lighter weight than you would for a Smith machine bench press since the triceps are the prime movers
- Keep wrists stacked over the elbows and avoid letting the wrists bend backward under load
- Use the fixed bar path to your advantage and control the eccentric, since this lift rewards tight form and time under tension
Muscles
Muscles worked
Common questions
Frequently asked
What muscles does the Smith Machine JM Press work?
The Smith Machine JM Press primarily targets the Triceps. Supporting muscles include Front Delts, Mid Chest, Shoulders, Chest.
Is the Smith Machine JM Press a compound or isolation exercise?
The Smith Machine JM Press is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Smith Machine JM Press?
You need the following equipment: Smith Machine.
What difficulty level is the Smith Machine JM Press?
The Smith Machine JM Press is rated as intermediate difficulty. Some training experience is helpful for performing this exercise safely.
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