At a glance
- Main muscle
- Triceps
- Also works
- Chest
- Equipment
- Machine
- Rep range in Mitta
- 8 to 12 reps
- Skill level
- Intermediate
- How tiring
- Medium
- Weight step in Mitta
- 2.5 kg
How to do it
- Narrow grip, elbows forward.
- Lower the bar toward your chin.
- Start light, stop if your elbows hurt.
Pick a weight you can lift for 8 to 12 reps with good form, and stop each set with a few reps left in the tank.
Why rating B
More stable than the barbell JM press, so easier to train close to failure; does load the elbows and demands technique. No direct evidence.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- JM Press · Barbell · rating B
- Close-Grip Bench Press · Barbell · rating A
- Skull Crusher · Barbell · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the Smith machine JM press.
Let Mitta set the weight.
Mitta plans the Smith machine JM press with a weight and rep target for every set, worked out from your last sessions.
Questions about the
Smith machine JM press
What muscles does the Smith machine JM press work?
The Smith machine JM press mainly trains your triceps. Your chest help.
How many reps of the Smith machine JM press should I do?
Mitta plans the Smith machine JM press at 8 to 12 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the Smith machine JM press?
Good alternatives that train the same muscle are the JM press, close-grip bench press and skull crusher.
Is the Smith machine JM press good for beginners?
It takes some practice. Learn it with a light weight first, or start with an easier alternative.
Why does the Smith machine JM press have rating B?
More stable than the barbell JM press, so easier to train close to failure; does load the elbows and demands technique. No direct evidence.