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Instructions
- Lie on a flat bench positioned under the Smith machine bar.
- Grip the bar with a shoulder-width overhand grip and unrack it with arms extended.
- Lower the bar in a controlled path toward your upper chest while bending the elbows forward.
- Stop when the bar is just above the upper chest or collarbone area.
- Press the bar back up by extending the elbows until arms are nearly straight.
- Repeat for the desired number of repetitions.
Technical tips
- Keep elbows slightly tucked and angled forward rather than flared outward.
- Use a controlled tempo to maintain tension and joint stability.
- Lower the bar toward the upper chest rather than the mid chest.
- Avoid locking out aggressively at the top to maintain continuous tension.
- Keep wrists neutral and aligned with the forearms.
Breathing tips
- Inhale slowly while lowering the bar toward the upper chest.
- Exhale steadily while extending the elbows to press the bar upward.
- Maintain controlled breathing to stabilize the torso during the lift.
Medical restrictions
- Elbow tendinitis or chronic elbow pain
- Recent elbow surgery or injury
- Severe wrist pain or instability
- Shoulder joint injuries aggravated by pressing movements
Description
The JM Press on Smith Machine is a specialized upper-body strength exercise designed to develop powerful elbow extension and improve pressing lockout performance. This movement combines elements of a close-grip press and a skull crusher, creating a unique pressing pattern that allows athletes and lifters to handle challenging loads while maintaining control. Using the Smith machine provides a fixed bar path that increases stability and allows the lifter to focus on precise elbow mechanics and consistent range of motion. Because the bar travels on guided rails, the Smith machine version is particularly useful for maintaining technical accuracy. Lifters can concentrate on positioning the elbows forward and lowering the bar toward the upper chest with a short, controlled range of motion. This controlled movement pattern makes the exercise effective for building pressing strength that transfers to heavy bench pressing and other upper-body pushing movements. Another advantage of the Smith Machine JM Press is the ability to train close to muscular fatigue while maintaining safety. The fixed path helps reduce balance demands, allowing more focus on tension and technique. This makes it a valuable accessory movement in bodybuilding and strength programs aimed at improving arm size, pressing endurance, and lockout strength. When incorporated regularly into a training routine, the Smith Machine JM Press can enhance upper-body power and support performance in pressing exercises. It is commonly used as a secondary or accessory movement following heavier compound lifts to reinforce strong elbow extension and build greater control during pressing mechanics.
What are the benefits of doing the Smith Machine JM Press?
The Smith Machine JM Press helps improve elbow extension strength and pressing lockout power. Because the bar path is guided, it allows consistent technique, controlled loading, and focused tension, making it a highly effective accessory exercise for building stronger pressing performance.
What is the most common mistake when performing a JM Press on the Smith machine?
The most common mistake is lowering the bar too far toward the mid chest or flaring the elbows outward. The correct technique keeps the elbows slightly forward and lowers the bar toward the upper chest with a short, controlled range of motion.
Is the Smith Machine JM Press safe for my elbows?
The exercise can be safe when performed with controlled weight, proper elbow positioning, and moderate range of motion. However, lifters with existing elbow pain or tendinitis should reduce load, limit range, or choose alternative exercises to avoid aggravating the joint.
How is the Smith Machine JM Press different from the barbell JM Press?
The Smith Machine JM Press uses a fixed bar path that increases stability and reduces balance demands. The barbell version requires more stabilization and coordination, while the Smith machine allows lifters to focus more on controlled elbow movement and consistent technique.
How many sets and reps should I do for the Smith Machine JM Press?
A common recommendation is 3–4 sets of 8–12 repetitions. This rep range allows effective loading while maintaining control and minimizing joint stress, making it ideal as an accessory movement in strength or bodybuilding programs.