JM Press (Smith Machine)
The Smith Machine JM Press is a hybrid compound exercise combining a close-grip bench press and a tricep extension to build mass and strength. By using the Smith machine, it provides a fixed path that allows for heavy loading while isolating the triceps brachii.
The JM Press places significant mechanical tension on the elbow joints, making load management critical. The AI coaching system analyzes your RPE and recovery data to ensure you are stimulating the triceps without exceeding your tendon capacity, potentially adjusting weight or volume if your daily readiness scores are low. Additionally, if you report elbow discomfort, the app remembers this association and can suggest alternative movement patterns or lighter isolation work to maintain progress safely.
Form Cues
- Set the bar path to align with your upper chest or neck area
- Grip the bar slightly narrower than shoulder-width
- Tuck your elbows in and drive them forward as you lower the weight
- Lower the bar under control until your forearms contact your biceps
- Drive the weight back up by extending your elbows forcefully
- Don't let your elbows flare out to the sides
- Don't lower the bar toward your stomach or lower chest
- Don't bounce the bar off your body at the bottom
- Don't allow your wrists to roll backward excessively
Common Mistakes
- Flaring elbows outward
- Using a grip that is too wide
- Lowering the bar too low on the torso
- Uncontrolled descent
- Lifting too heavy too soon
Muscles Worked
This exercise is a powerhouse for the triceps, targeting all three heads with a specific emphasis on the lateral and medial heads due to the pressing mechanic. It also heavily recruits the forearms for stability and minimizes chest involvement, forcing the triceps to move the load.
Primary
Secondary
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