If you're in pursuit of unlocking the full potential of your triceps, the JM Press on a Smith Machine might just be the exercise you've been missing. Renowned for its effectiveness in building arm strength and mass, this variation combines the mechanics of a close-grip bench press and a skull crusher, paving the way for unmatched tricep development. Whether you're a bodybuilding enthusiast or someone aiming to enhance their upper body strength, mastering the JM Press on a Smith Machine could be a game-changer for your routine. But how exactly do you perform this exercise to maximize its benefits while reducing the risk of injury? Strap in as we take you through a detailed, step-by-step guide to execute the JM Press like a pro.

Understanding the JM Press

Before diving into the how-to, let's shed some light on what makes the JM Press an exercise worth incorporating into your regimen. Originally developed by powerlifter JM Blakley as a means to push through bench press plateaus, the JM Press blends the movements of a skull crusher and a bench press. This synergy not only stimulates the triceps brachii but also involves the shoulders and chest to a lesser extent, making it a compound movement with a focus on the triceps.

Setting Up the Smith Machine

Performing the JM Press on a Smith Machine has its perks, including increased stability and the ability to precisely regulate the movement's path. Here's how to set it up:

  • Adjust the bench: Place an adjustable bench underneath the Smith Machine. Ensure it's centered and the backrest is flat.
  • Bar placement: Set the bar at a height where, when lying down, your arms are almost fully extended to un-rack and re-rack the bar with ease.
  • Weight selection: Start with a lighter weight than you would for a regular bench press to get accustomed to the movement's unique mechanics.

Executing the JM Press

With the setup in place, let's move on to the step-by-step execution of the exercise:

  • Starting position: Lie on the bench and grasp the bar with a grip slightly narrower than shoulder-width. Un-rack the bar and hold it straight above your chest with arms fully extended.
  • Lowering the bar: Begin by lowering the bar towards your lower chest area. Unlike a traditional bench press, combine the motion of bending your elbows and bringing your elbows downwards, close to your sides, as you lower the bar. Your elbows should be positioned in between the angles used for a skull crusher and a bench press.
  • Pressing up: Without pausing at the bottom, immediately press the bar upwards by extending your arms. Focus on using your triceps to drive the movement, although your chest and shoulders will naturally assist to some extent.
  • Repetition: Perform the desired number of reps, maintaining a controlled tempo and ensuring that each phase of the movement is executed with precision.

Common Mistakes to Avoid

Although the JM Press is a highly effective exercise, several common pitfalls can diminish its effectiveness or even lead to injury:

  • Overloading the bar: Using too much weight before you're accustomed to the exercise's unique mechanics can lead to improper form and injury.
  • Losing elbow positioning: Allowing your elbows to flare out too much can shift the focus away from the triceps and onto the shoulders and chest.
  • Rushing the movement: Moving too quickly through the exercise can compromise form and reduce its effectiveness. Focus on control and precision.

The JM Press on a Smith Machine is a potent weapon in your arsenal for triceps development, provided it's performed with the right technique. Whether you're looking to build strength for powerlifting or simply aiming to sculpt your upper body, mastering this exercise could be your next step toward achieving those goals. Remember, as with any exercise, consistency is key. Incorporating the JM Press into your routine and progressively overloading as you become more comfortable with its mechanics will yield the best results. Armed with the knowledge and technique detailed in this guide, you're now ready to embark on a journey to unleash the true potential of your triceps.


Best sellers

Major Fitness Weight Bench MAJOR FITNESS Adjustable Bench | 1300Lbs Capacity Weight Bench PLT01

MAJOR FITNESS Adjustable Bench | 1300Lbs Capacity Weight Bench PLT01

Material: ‎Alloy Steel Item Dimensions LxWxH: ‎47.2 x 21.3 x 17.3 inches Item Weight: 61.7 Pounds 【Commercial Weight Bench】MAJOR Adjustable Bench PLT01 was tested by most fitness experts to design a weight bench that meets most training requirements. It's called PLT01. This is your best choice if you need to equip your home gym. Its durability is beyond your imagination. 【About PLT01】17.3" comfortable height by commercial standards. Adopts a unique triangular structure design and commercial-grade square steel. After thousands of tests, the maximum load is up to 1300 pounds to ensure safety for workouts every time. 8 backrest positions and 4 seat positions allow you to adjust to the position you want at any time. 【Powerful Support from Commercial Quality】No need to adjust the position with any knobs or pin, None of these provide effective protection during training. As for the PLT01, you just lift it to adjust it to your desired position. Additionally, Our backrest support bar features a dual-track design that provides extreme stability and safety for your training. 【Commercial Quality Soft Padding】The material is the same as the gym equipment; the cushion design of PLT01 will be larger, 31.5" long, 8.6" wide, and 2.5" thick cushion meet most people's needs. The PLT01 is fully ergonomically designed. 【Easy Assemble & Move】Weight bench is almost completely assembled. You only need to spend a few minutes screwing on the screws to get a commercial-quality weight bench. The bench had an extra handle and two wheels for you quickly move it in the home gym. 【 MAJOR's Warranty Service】 Purchasing at MAJOR enjoys a unique after-sales service. There is no need to worry about the wear and tear of the Pad with long-term use; you can contact us to get a replacement; just pay the shipping cost. If you have any doubts about this, you can always contact us.
Regular price
From $259.99
Sale price
From $259.99
Regular price
$399.99
Unit price
 Translation missing: en.accessibility.unit_price_separator 
smith machine home gym spirit b52 Major Fitness smith machine home gym spirit b52

MAJOR FITNESS All-In-One Home Gym Smith Machine Spirit B52

5-in-1 Strength Training System in a Single Machine Supports Free Weight and Smith Machine Workouts Upgraded Adjustable Foot Plate and 6 Band Pegs Premium Cable Pulley System for functional Training Independent Dual Pulley System for multiple user workouts Heavy-Duty build for safe and steady usage  
Regular price
From $1,499.99
Sale price
From $1,499.99
Regular price
$1,499.99
Unit price
 Translation missing: en.accessibility.unit_price_separator 
home gym power rack raptor f22 red home gym power rack raptor f22 red front view

MAJOR FITNESS All-In-One Home Gym Power Rack F22

Ultimate Fusion of Power and Aesthetics Perfect for Intermediate to Advanced Users Enhanced Versatility with 6 Band Pegs Ultra-stable Structure Dual Independent Pulley System 17 Height Adjustable Holes 800 lbs Reinforced Safety Arms Capacity Max Capacity on Pulley System 300 lbs on Each Side
Regular price
From $929.99
Sale price
From $929.99
Regular price
$929.99
Unit price
 Translation missing: en.accessibility.unit_price_separator 
home gym power rack lightning f35 red home gym power rack lightning f35 red front view

MAJOR FITNESS All-In-One Home Gym Folding Power Rack Lightning F35

Unique Foldable Design 4 Functional Systems Integration 7 Adjustable Folding Angles 15 Adjustable Height Options Double Pulley System Various Practical Attachments Included
Regular price
From $949.99
Sale price
From $949.99
Regular price
$0.00
Unit price
 Translation missing: en.accessibility.unit_price_separator 
MAJOR FITNESS All-In-One Home Gym Smith Machine Spirit B2 MAJOR FITNESS All-In-One Home Gym Smith Machine Spirit B2

MAJOR FITNESS All-In-One Home Gym Smith Machine Spirit B2

Brand: Major Lutie Type: Smith Machine SKU: B2 Color: Black Package Weight: 422.4 Pounds Material: Steel Outer Material: Steel Accessories Include: LAT Pull-Down BarDip Bar Cable Bar Landmine; T-bar Safety Arm 2 D-Shape Handle 2 J-Hooks VARIETY OF FUNCTIONS: MAJOR LUTIE fitness system combines Power Tower, Smith Barbell, Pulley System, and Squat Rack, providing a variety of exercises without switching between different exercise stations. It also has a dedicated landmine practice attachment. The weight capacity of this power cage is up to 1800lbs. SMITH CAGE: Made of 50 X 70mm commercial steel square frame with a thickness of 2mm. The product weighs 423 lbs, which significantly improves the stability of the cage during exercise. Cage size – 84”L x 70”W x 86”H | Max user weight – 400 lbs. | Max Capacity Smith Machine Bar – 500 lbs. | Max capacity on Safety catches – 450 lbs.|Max capacity on cable 450lbs. ATTACHMENT INCLUDE: Package come with Cable Bar, Pin/Pipe Safety Set, J-Hooks, Landmine, Dip Bars, T bar, LAT Bar attachment and an extra standard barbell holder, providing with a variety of exercises such as Wide & Narrow LAT Pull-down, Landmine Movements, Seated cable row, Bench press, Squat, Deadlifts, Bicep Curl, Triceps Extensions, Pull-ups, Chin-ups, Dips and more. TOW PULLEY SYSTEM: Two height-adjustable pulley systems ensure the strength of the two hands does not affect each other during training, which improve the training effect of the chest, back and arms. The weight plate bracket of the cable crossover machine fix the Olympic or standard weight plate.
Regular price
From $1,399.99
Sale price
From $1,399.99
Regular price
$1,599.99
Unit price
 Translation missing: en.accessibility.unit_price_separator 
MAJOR FITNESS All-In-One Home Gym Power Rack PLM03 MAJOR FITNESS All-In-One Home Gym Power Rack PLM03

MAJOR FITNESS All-In-One Home Gym Power Rack PLM03

EXCELLENT QUALITY: Made of 50 X 70mm commercial steel square frame with a thickness of 2mm. The product weighs 255lbs with 16 reinforcing tabs which increase its stability during training. Cage size - 66.9”L×63”W×84.3”H | Max user weight - 220lbs. | Max capacity on safety bar - 700lbs. | Max capacity on cable 300lbs. | Max capacity on dip bar - 350lbs. | Max capacity on pull-ups bar - 400lbs. ATTACHMENT INCLUDE: The package comes with cable bar, pin/pipe safety set, j-hooks, landmine, dip bars, t bar, lat bar attachment, band pegs and an extra standard barbell holder, providing a variety of exercises for example wide & narrow lat pull-down, landmine movements, seated cable row, bench press, squat, dead-lifts, bicep curl, triceps extensions, pull-ups, chin-ups, dips and more. CABLE CROSSOVER MACHINE: With nylon-coated great quality cables, the ratio of weight to pull is very close to 2:1. 15 height-adjustable holes provide more specific training. Band Pegs on both sides can provide effective resistance training when you squat or bench press. In addition, the weight plate bracket of the cable crossover machine fits the 2" Olympic or 1" standard weight plate. OUR MISSION: The original aspiration of MAJOR Fitness brand is simple——to create multi-functional and cost-effective cages for fitness enthusiasts and provide an integrated multi-function system for people who love home fitness. If you have any questions, you can contact us through email, and we will provide you with a satisfactory solution.
Regular price
From $829.99
Sale price
From $829.99
Regular price
$929.99
Unit price
 Translation missing: en.accessibility.unit_price_separator 
MAJOR FITNESS All-In-One Home Gym Smith Machine SML07 MAJOR FITNESS All-In-One Home Gym Smith Machine SML07

MAJOR FITNESS All-In-One Home Gym Smith Machine SML07

SMITH CAGE: MAJOR Smith Machine SML07 made of 50 X 50mm steel square frame with a thickness of 2mm. The product weighs 324lbs, which significantly improves the stability of the cage during exercise. Cage size – 72.83”L x 79.53”W x 84.65”H | Max user weight – 220lbs. | Max capacity smith machine Bar – 500lbs. | Max capacity on safety arms – 500lbs. | Max capacity on cable - 400lbs on each side. VARIETY OF FUNCTIONS: MAJOR fitness system combines power tower, smith barbell, pulley system, and squat rack, providing a variety of exercises without switching between different exercise stations. It also has a dedicated landmine practice attachment.  ATTACHMENT INCLUDE: SML07 comes with all the attachments in the picture, create the perfect home gym for you, providing a variety of exercises such as wide & narrow lat pull-down, landmine movements, seated cable row, bench press, squat, deadlifts, bicep curl, triceps extensions, pull-ups, chin-ups, dips and more. TOW PULLEY SYSTEM: Two height-adjustable pulley systems ensure the strength of the two hands does not affect each other during training, which improve the training effect of the chest, back and arms. The weight plate bracket of the cable crossover machine fixes the Olympic or standard weight plate. PROFESSIONAL SERVICE: MAJOR Fitness focus on the fitness field, with a complete production, logistics, and after-sales service system, provide you with equipment quality assurance and 365 days components replacement service. We will try our best to provide customer satisfaction service. If you have any questions, please contact us by email and we will reply within 12 hours.
Regular price
From $1,199.99
Sale price
From $1,199.99
Regular price
$1,399.99
Unit price
 Translation missing: en.accessibility.unit_price_separator 
MAJOR LUTIE 7ft Barbells Chrome 20kg Home Gym - Basic 2 MAJOR LUTIE 7ft Barbells Chrome 20kg Home Gym - Basic 1

MAJOR FITNESS 7ft Barbell 20kg Home Gym - Basic

MAJOR 7ft Olympic Barbell bar built from solid alloy steel, ensure strength and durability. Silvery is finished with chrome.Black is  finished with electrophoresis. Diamond knurling for a secure grip; Rotating sleeves to reduce pressure on wrists and forearms. Get a full body workout or target specific muscle groups, great for short people to do squat, hip thrust, dead lift. Perfect fit for home gym. Measures 86.6 inches in overall length; between the sleeves length is 52 inches; 16 inches loadable sleeve length; 2-inch sleeve diameter to accommodate Olympic plate(2-inch); weights approximately 45lb and can support a weight capacity of up to 750lbs. The superior design of our Olympic Weight Bar allows for a wide variety of workouts, all designed to help you gain lean body mass, lose fat, lower your overall weight and improve your general fitness level and health condition.
Regular price
$259.99
Sale price
$259.99
Regular price
Unit price
 Translation missing: en.accessibility.unit_price_separator 
MAJOR FITNESS Low Bounce Bumper Plates Olympic Weight Plates 10LB-55LB Set MAJOR FITNESS Low Bounce Bumper Plates Olympic Weight Plates 10LB-55LB Set

MAJOR FITNESS Low Bounce Bumper Plates Olympic Weight Plates 10LB-55LB Set

MAJOR Olympic Weight Plates Set fits all Olympic barbells with 2-inch sleeves.  A good bumper plate set is the centerpiece for modern HIT training. Perform Olympic lifts, squats, and deadlifts safely and confidently with our tough. 100% High-Density natural rubber durable with a low-bounce, withstand repeated drops. Protect any type of floor and your bars. Expertly designed stainless steel "hooked" insert that remains firmly seated, keeps balance. Color-coded for easy identification from a distance, Perfect for large training facilities, garage gyms, and school weight rooms. Please Note: Our 55LB plates, available in pairs or sets, feature the Supgym logo. This is our former sub-brand. Rest assured, these plates maintain the same exceptional standard as our Major Fitness range, making them perfectly suited for your ideal home gym setup.
Regular price
From $99.99
Sale price
From $99.99
Regular price
Unit price
 Translation missing: en.accessibility.unit_price_separator 

Recommended

Major Fitness Dumbbells & Barbells - Forged in Quality, Backed by Warriors
Jhon Kenneth Delos Reyes·
Major Fitness Dumbbells & Barbells - Forged in Quality, Backed by Warriors

Dad-Approved Workouts for Every Fitness Level: Time to Power Up Your Routine
Jhon Kenneth Delos Reyes·
Dad-Approved Workouts for Every Fitness Level: Time to Power Up Your Routine

Fueling for Faster Laps: Pre-Workout, Intra-Workout, and Post-Workout Nutrition Strategies
Jhon Kenneth Delos Reyes·
Fueling for Faster Laps: Pre-Workout, Intra-Workout, and Post-Workout Nutrition Strategies


Leave a comment

All comments are moderated before being published.
This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.

Please note, comments need to be approved before they are published.