Smith Jm Bench Press
Smith Jm Bench Press Exercise Description
The Smith JM Bench Press is a triceps‑focused press performed on a Smith machine. It blends features of a close‑grip bench press and a lying triceps extension: the shoulders stay relatively quiet while the elbows flex and extend to move the bar. The Smith’s fixed bar path reduces stabilization demands and helps you maintain a consistent groove, making it easier to control the descent and keep the wrists and elbows stacked. Primary emphasis is on the triceps brachii (long, lateral, and medial heads); the anterior deltoids and pectoralis major assist and help stabilize the shoulder complex. Proper setup includes a firm foot plant, neutral spine with scapular retraction and depression, and a narrow, full grip just inside shoulder width. The movement typically lowers the bar toward the upper chest or throat area by bending the elbows, then returns to lockout by extending the elbows, emphasizing elbow‑driven motion rather than pressing from the shoulders. Controlled range and bar management are key for safety and consistent triceps loading.
- Muscle Groups: Triceps
- Target Muscles: Triceps Brachii - Lateral Head, Triceps Brachii - Long Head, Triceps Brachii - Medial Head
- Assisting Muscles: Deltoid - Anterior, Pectoralis Major - Sternal Head
- Stabilizing Muscles: Infraspinatus, Rhomboid Major, Subscapularis, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Arms, Upper Arms
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Bench, Smith Machine
- Exercise Patterns: Push
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors
- Joint Involvement: Single-joint
- Muscle Location: Deep Tricep, Inner Tricep, Outer Tricep
- Movement Direction: Other
- Muscle Position: Posterior
- Gender: Male
How To Do The Smith Jm Bench Press Exercise
‘- Position a flat bench under the Smith and set safeties so the bar cannot contact your neck or face.
– Lie supine with eyes slightly behind the bar; plant feet, glutes on bench, slight arch, and retract/depress your scapulae.
– Take a full, thumb-wrapped grip just inside shoulder width; keep wrists straight and stacked over forearms.
– Unrack to arms extended over the upper chest with forearms vertical and elbows tucked ~30–45° from your torso.
– Inhale and brace; lower by bending the elbows forward, guiding the bar toward the upper chest/throat without touching.
– Keep shoulders quiet, scapulae set, and forearms near vertical; avoid flaring elbows or letting wrists bend back.
– Press by extending the elbows along the same path to a controlled full extension; do not hyperextend or shrug.
– Re‑rack by guiding the bar to the hooks and rotating to secure before releasing tension.
Smith Jm Bench Press Tips
‘- Set the Smith safeties so the bar cannot contact your neck or face.
– Position yourself so your eyes are slightly behind the bar before unracking.
– Plant your feet firmly, keep glutes on the bench, maintain a slight arch, and retract/depress your scapulae.
– Use a full, thumb-wrapped grip just inside shoulder width.
– Keep wrists straight and stacked over your forearms throughout the movement.
– Unrack with arms extended over the upper chest, forearms vertical, and elbows tucked about 30–45° from your torso.
– Lower the bar by bending the elbows forward toward the upper chest/throat area without letting the bar touch.
– Keep the shoulders quiet and scapulae set; avoid flaring the elbows or letting the wrists bend back.
– Focus on driving the motion from the elbows rather than pressing from the shoulders.
– Press the bar back up by extending the elbows along the same path to a controlled full extension without hyperextending or shrugging.
– Re-rack by guiding the bar into the hooks, rotating to secure it before you release tension.
Smith Jm Bench Press Beginner Introduction
The Smith JM Bench Press is a Smith‑machine pressing variation that blends elements of a close‑grip bench and a lying triceps movement. The bar travels on a guided track while the lifter lies on a flat bench and bends and straightens the elbows to move the weight, with the bar usually coming down toward the upper chest or lower neck region. Because the shoulders stay relatively steady and the motion centers on the elbow joint, the triceps become the main driver, with the front shoulders and chest helping support the press.
This exercise highlights control, precision, and consistent bar positioning rather than heavy stabilization work. A solid base through the feet and hips, a natural curve in the back, and shoulder blades pulled down and in toward the bench create a stable platform for the arms. A relatively narrow, thumb‑wrapped grip allows the wrists and elbows to line up under the bar, so the load flows straight through the arms. The guided bar path on the Smith machine encourages a repeatable groove, making steady tempo, smooth direction changes, and deliberate lockout especially important for targeted triceps training.