ARMS · COMPOUND
JM Press on Smith Machine
A guided-bar version of the JM press for controlled triceps loading.
Primary musclesTriceps
Secondary musclesChest, Front delts
EquipmentSmith machine, Bench
DifficultyIntermediate · Elbow Extension
How to perform
- Set the bench and bar securely.
- Lower the bar through a controlled hybrid press-extension path.
- Extend the elbows to return.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the triceps as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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