Smith-Machine JM Bench Press
Crush your triceps with the Smith-Machine JM Bench Press! Build strength and definition with controlled movements. Perfect for isolating those muscles.
The Smith-Machine JM Bench Press is a compound exercise that mainly works the chest and triceps, with help from the shoulders and back. You'll need: smith machine or weight plates or exercise bench.
Required Equipment
Smith-Machine JM Bench Press Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid); Boxer Muscle (serratus anterior)
Smith-Machine JM Bench Press Variations and Alternatives
How to do the Smith-Machine JM Bench Press
Weight plates (optional, depending on your strength level)
Workout bench
1. Setup:
Place the bench inside the Smith machine, ensuring that it is centered under the bar.
Positioning:
Lie down on the bench with your back flat and feet planted firmly on the floor.
Grip the bar with a close, palms-up grip (similar to a reverse grip), positioning your hands just inside shoulder width.
Starting Position:
Carefully unrack the bar by resting it above your chest, using your arms to stabilize it.
Keep your elbows slightly tucked in, aiming for a 45-degree angle from your body.
The Movement:
Lowering Phase: Slowly lower the bar toward your chest, aiming for the lower part of your chest, while keeping your elbows close to your body. Control the descent to avoid dropping the bar.
Pressing Phase: Push the bar back up to the starting position by extending your arms, keeping your elbows close to your body throughout the movement.
Breathing:
Inhale as you lower the bar and exhale as you push it back up.
Repetitions:
Aim for 8-12 repetitions for beginners, ensuring that you maintain good form throughout the exercise.
Safety Tips:
Start with lighter weights to master the form before gradually increasing the weight.
If you’re unsure, consider having a workout partner or trainer assist you for safety.
Completion:
Once you finish your set, carefully rack the bar back into place.
Smith-Machine JM Bench Press FAQs
What muscles does the Smith-Machine JM Bench Press work?
The Smith-Machine JM Bench Press mainly works the chest and triceps, with help from the shoulders and back. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Smith-Machine JM Bench Press?
Smith machine or weight plates or exercise bench.
Is the Smith-Machine JM Bench Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Smith-Machine JM Bench Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Smith-Machine JM Bench Press variations and alternatives?
Similar exercises include the Barbell Explosive Bench Press, Barbell Pin Chest Press, Barbell Weighted Chain Bench Press and Barbell JM Bench Press.
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