Smith JM Bench Press exercise animation (Männlich)

Smith JM Bench Press

Zielmuskel
—
Equipment
Smith machine
Körperregion
Upper Arms
Typ
Strength

The Smith JM Bench Press is a fixed-bar hybrid movement that combines a close-grip press with a lying triceps extension, emphasizing the triceps brachii across the full range of elbow flexion and extension. Named after powerlifter JM Blakley, it is particularly effective for building upper-arm pressing strength and locking out heavy compound lifts.

Smith JM Bench Press: So führst du sie aus

  1. 1Set the Smith machine bar to a height you can unrack with straight arms while lying flat. Position a bench beneath it so your eyes are directly under the bar when you lie down.
  2. 2Lie flat on the bench, plant your feet firmly on the floor, and pull your shoulder blades down and together against the pad.
  3. 3Grip the bar with a close, shoulder-width or slightly narrower grip, thumbs fully wrapped around the bar so it sits over the base of your palms.
  4. 4Rotate the bar to unrack it and hold it locked out directly over your upper chest with arms fully extended.
  5. 5Brace your core and take a breath in. Begin lowering the bar by letting your elbows travel forward — not flared out to the sides — so they point toward your feet as the bar descends.
  6. 6Lower the bar toward your chin or the base of your throat, keeping your upper arms at roughly 45° to your torso. Control the descent over 2–3 seconds.
  7. 7Stop when your forearms make light contact with your upper arms or the bar reaches chin level — whichever comes first. Do not let the bar rest on your throat.
  8. 8Press the bar back up by extending your elbows, following the fixed Smith machine path, until your arms are fully locked out. Exhale at the top.
  9. 9Complete your reps and rotate the bar back onto the hooks to re-rack safely.

Technik-Tipps

  • Keep your elbows tracking forward throughout the movement — they should point roughly toward your feet at the bottom, not flare outward. This forward-elbow path is what distinguishes the JM Press from a close-grip bench and keeps maximum tension on the triceps.
  • Use a lighter weight than you would for a close-grip bench press, especially when learning the movement. The bottom position is mechanically disadvantaged and the bar travels close to your face.
  • Maintain a firm, neutral wrist position with the bar seated over your palm, not your fingers. Bent wrists under load can cause joint pain and reduce pressing efficiency.
  • The Smith machine's fixed vertical path means you cannot adjust the bar arc — set up with your body positioned so the bar naturally descends toward your chin, not your chest or nose.
  • A slow, controlled eccentric (2–3 seconds down) increases time under tension on the triceps and reduces the temptation to bounce or use momentum at the bottom.

Häufige Fehler

  • Flaring the elbows out to the sides instead of forward, which turns the movement into a close-grip bench press and removes the triceps isolation that defines the JM Press.
  • Lowering the bar to the chest rather than the chin or throat, which shifts the demand away from the triceps and defeats the purpose of the exercise.
  • Using too much weight and losing control near the face. The bar path on the Smith machine brings the bar close to your chin and throat — a failed rep here is dangerous. Start conservatively.
  • Allowing the wrists to collapse backward under load, which creates wrist strain and destabilizes the bar path through the pressing motion.
  • Cutting the range of motion short at the top by stopping before full elbow lockout, which eliminates the peak contraction and reduces triceps development.

Häufig gestellte Fragen

What is the JM Press and why is it done on a Smith machine?

The JM Press was developed by powerlifter JM Blakley as a hybrid between a close-grip bench press and a lying triceps extension. On a Smith machine, the fixed bar path removes the need to stabilize a free bar near your face, making it easier to focus on the triceps and learn the unusual elbow-forward mechanics before progressing to a free barbell.

How is the Smith JM Bench Press different from a close-grip bench press?

In a close-grip bench press, the elbows travel outward at roughly 45° and the bar descends to the lower chest. In the JM Press, the elbows travel forward toward your feet and the bar lowers toward the chin or throat. This path keeps the triceps loaded through a longer range of motion and reduces chest involvement.

How is the Smith JM Bench Press different from a lying triceps extension (skull crusher)?

A skull crusher keeps the upper arms nearly perpendicular to the torso while the forearms hinge at the elbow. The JM Press allows the upper arm to move forward at the same time, creating a hybrid pattern that loads the triceps through a longer combined range and lets you use more weight than a strict skull crusher.

Is the Smith JM Bench Press safe given how close the bar comes to the face?

It is safe when performed with appropriate weight and controlled form. The fixed bar path on the Smith machine is an advantage here because you can rack the bar immediately if you lose control. Always use a weight you can lower slowly, never drop it toward your throat, and learn the movement with light loads before adding plates.

Where should the bar be at the bottom of the Smith JM Bench Press?

The bar should descend to approximately chin or lower-throat level. Your forearms may lightly brush your upper arms at the bottom position. Avoid letting the bar travel to your chest — that changes the movement pattern entirely — and never let it rest on your throat.

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