Male

Smith JM Bench Press

Muscles involved

The Smith JM Bench Press is a hybrid power movement designed to isolate your triceps using the machine for maximum stability. This exercise fits perfectly right in the middle of your upper body or arm workouts, immediately following your heavy compound presses. Because the machine keeps the bar path completely rigid, you can comfortably focus on bringing the bar toward your upper chest with controlled tension and pressing through extended elbows. Adding this exercise as your primary triceps builder allows you to load reasonable weight safely, ensuring a deep stretch and intense pump before moving to lighter isolation exercises.

How to do it

1. Lie on a flat bench positioned under a Smith machine, grip the bar with an overhand grip just outside shoulder width, and unrack the bar over your chest. 2. Lower the bar slowly towards your lower chest by bending your elbows, keeping them tucked close to your body. 3. Pause when the bar is just above your chest. 4. Press the bar back up to the starting position by extending your arms.

Equipment required

Máquina

Muscles worked

Tips

- Keep your elbows tucked close to your body at a 45-degree angle. - Lower the bar to your lower chest or sternum. - Squeeze your triceps to press the bar back up. - Maintain a stable arch in your back with your shoulders pinned down.