Looking for a game-changer in your arm workouts? The JM Press is a hybrid exercise that combines elements of the bench press and triceps extension. Originally developed by powerlifter JM Blakley for a massive tricep strength increase, this exercise is a secret weapon for anyone looking to build powerful arms. When adapted to the Smith Machine, the JM Press becomes even more accessible and safer, making it an excellent addition to any workout regimen. This guide will walk you through How to perform JM Press on a Smith Machine, detailing every step to ensure maximum efficiency and safety.

Before diving into the technique, it's crucial to understand what makes the JM Press unique. Unlike a traditional bench press that primarily targets your chest, or a regular tricep extension focusing solely on your triceps, the JM Press hits your triceps hard while still engaging your chest and shoulders to a lesser extent. The use of the Smith Machine in this exercise stabilizes the movement, allowing for a more significant focus on the triceps without the concern of balancing the barbell.

Here's your step-by-step guide to performing the JM Press on a Smith Machine:

  • Setup: Begin by setting the bench in the Smith Machine. Adjust it so that when you lie down, the bar will be able to descend to your upper chest. Ensure the bar is set at a height where you can rack and unrack it comfortably.
  • Positioning:  Lie on the bench and take a grip on the barbell slightly narrower than your bench press grip. Place your hands about shoulder-width apart.
  • Lifting: Unrack the bar by rotating it and then lowering it towards your lower chest or upper abdomen area. Keep your elbows tucked in closely to your sides to emphasize tricep activation.
  • Pressing: Instead of pressing the bar straight up, push it upwards and slightly back towards the rack in a semi-circular motion. This unique movement pattern is the hallmark of the JM Press.
  • Repeating: Perform the desired number of reps, maintaining strict form throughout. Avoid locking out your elbows at the top to keep tension on the triceps.

Several key points ensure you're maximizing the benefits of the JM Press on the Smith Machine:

  • Keep your wrists straight throughout the movement to prevent strain.
  • The bar should move in a controlled, smooth arc, not a straight line.
  • Focus on tricep contraction throughout the exercise to ensure that your triceps are doing the majority of the work.
  • Paying attention to your body's feedback is crucial. Adjust the grip width or movement arc as needed to find what feels best for your joints.

Integrating the JM Press into your workout routine can lead to significant strength gains in your triceps, transforming to improvements in other pressing movements and overall arm aesthetics. Begin with lighter weights to master the technique, then gradually increase the load. Also, consider pairing this exercise with complementary movements for a well-rounded arm workout.

Whether you’re a seasoned lifter looking to spice up your routine or a beginner eager to build strong, powerful triceps, the JM Press on a Smith Machine offers a unique blend of specificity and safety. By following the steps outlined above, you’re on your way to unlocking new levels of arm strength and definition. Remember, the key to success with any exercise is consistency, proper form, and adjusting as necessary to fit your individual needs. Happy lifting!


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