Smith Machine JM Bench Press
The JM press on the Smith machine: the fixed bar path lets you lower toward the neck line with the elbows forward and press back without balancing the bar.
How to do it
Setup
Lying on a bench under the Smith bar, close grip, the bar over the upper chest, hooks turned off.
Steps
- Let the elbows travel forward as the bar comes down toward the neck line.
- Stop where the forearms press against the upper arms.
- Drive the bar back up and turn it onto the hooks after the last rep.
Common mistakes
Bench set so the bar lands on the chest: slide it until the path meets the neck line. Elbows flaring out: they point toward the feet. Crashing into the bottom: the fold is controlled, not dropped.
Breathing
Inhale lowering, exhale pressing.
