JM Press (Smith Machine)

Form Cues

• Lie on a flat bench positioned in the Smith machine, similar to a close-grip bench press setup.

• Grip the bar with a shoulder-width or slightly narrower grip.

• Unrack the bar with arms extended above your upper chest.

• Lower the bar by bending the elbows and letting them drift slightly forward — the bar should travel toward your chin or upper chest area.

• This is a hybrid between a close-grip bench press and a skull crusher — the elbows bend more than a press but less than a pure extension.

• At the bottom, the bar should be near your chin/neck area with your elbows pointing forward at roughly 45 degrees.

• Press and extend back to lockout, squeezing the triceps hard.

• The Smith machine's fixed path is very helpful here — the hybrid movement path is easier to control on rails.

• Use moderate weight and focus on feeling the triceps through the full range.