Movement overview

The JM Smith Press is a specialized bench press variation designed to target the triceps more intensely while still engaging the chest and shoulders. It is performed using a Smith machine, which provides a guided bar path, allowing for greater focus on muscle contraction and stability.

Step-by-step cues

1. Set the bench at a slight incline under the Smith machine. Adjust the bar height so you can comfortably un-rack it with your arms fully extended.
2. Lie back on the bench and position yourself so that your eyes are directly under the bar. Grip the bar with a shoulder-width overhand grip.
3. Un-rack the bar and lower it towards your lower chest, keeping your elbows tucked close to your body.
4. Stop when the bar is about an inch above your chest, then press it back up by extending your elbows until your arms are fully extended.
5. Repeat for the desired number of repetitions, maintaining control of the bar throughout the movement.

Technical tips

• Focus on keeping your elbows close to your body to maximize tricep engagement.
• Use a controlled tempo to avoid bouncing the bar off your chest, which can reduce effectiveness and increase injury risk.
• Start with a lighter weight to master the form before progressing to heavier loads.
• Ensure your grip is firm but not overly tight to maintain control without unnecessary tension in your forearms.
• Keep your feet flat on the floor for stability and engage your core throughout the exercise.