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Smith Machine JM Bench Press

Step by step instructions, muscle activation and variants for the Smith Machine JM Bench Press.

MediumTriceps

About this exercise

The Smith JM Bench Press is a hybrid triceps movement combining elements of the close-grip bench press and the skull crusher. The bar travels in a slight forward arc toward the lower chest, maximizing triceps recruitment while the guided Smith machine bar path adds stability and safety.

How to Perform

  • Lie flat on the bench and position yourself so the bar will descend toward your lower chest
  • Grip the bar at shoulder-width or slightly narrower, then unrack it
  • Lower the bar toward your lower chest, letting the elbows flare slightly forward rather than tucking fully
  • As the bar touches or nears the chest, press it back up and slightly forward along the Smith machine's fixed path
  • Lock out the elbows at the top without allowing the shoulders to roll forward
  • Repeat for the desired reps, keeping the upper arms at roughly 45 degrees to the torso throughout

Muscle Activation

Primary
Triceps
Secondary
Front shouldersUpper chest

About the Smith Machine JM Bench Press

The Smith Machine JM Bench Press is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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