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Triceps

Smith Machine JM Press

The Smith Machine JM Press is a strength exercise in a Smith machine for your triceps. Share of the load in the Zulta muscle model: triceps (long head) 33%, triceps (lateral head) 28% and triceps (medial head) 19%.

Level: IntermediateEquipment: Smith machineMulti-joint (compound)

How to do it

  1. Place a flat bench in a smith machine so the bar lines up over your upper chest and throat.
  2. Grip the bar slightly narrower than shoulder-width, unhook it and hold it at arm's length.
  3. Bend the elbows forward and let the upper arms drop slightly so the bar comes down toward your throat line.
  4. Stop a few centimetres above the throat when the forearms nearly touch the biceps.
  5. Press the bar back up by straightening the elbows.

Tips

  • Set the smith stops just above neck height before you start.
  • Point the elbows toward your feet, not out to the sides.

Common mistakes

  • Positioning the bench so the bar lands on the chest.
  • Flaring the elbows so the chest takes over.

Muscles worked by the Smith Machine JM Press

  • Triceps (long head) Primary33%
  • Triceps (lateral head) Primary28%
  • Triceps (medial head) Secondary19%
  • Mid chest Minor5%
  • Front delts Minor4%
  • Rear delts Stabilizer3%
  • Forearm flexors Stabilizer3%
  • Rotator cuff Stabilizer3%
  • Upper abs Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Letting the elbows travel adds a pressing component. Lowering the weight to the head with the shoulder flexed near 90 degrees trains all three heads with the long head partly lengthened, between a pushdown and an overhead extension.

Smith Machine JM Press alternatives

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Frequently asked questions

What muscles does the Smith Machine JM Press work?

Mainly the triceps (long head) and triceps (lateral head). The triceps (medial head) assist.

Is the Smith Machine JM Press good for beginners?

The Smith Machine JM Press is rated intermediate. If you are new, learn the Cable Rope Skull Crusher first and build up from there.

What is a good alternative to the Smith Machine JM Press?

For example the California Press, JM Press and Cable Rope Skull Crusher. They train mostly the same muscles, some with different equipment.

How do you make the Smith Machine JM Press harder?

Add weight or reps, or move on to the California Press.

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

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