# Lever Sitting Jm Press - Canonical: https://fitwill.app/exercise/9860/lever-sitting-jm-press/ - Media ID: 9860 - Primary muscle: Triceps - Body part: Upper Arms - Equipment: Leverage Machine - Video: https://fitwill.app/videos/9860/lever-sitting-jm-press.mp4 ## Description The Lever Sitting Jm Press is a seated machine variation of the classic JM press, performed on a leverage press machine with padded handles positioned at chest height. Unlike a standard chest press, this version borrows its character from the JM press tradition: the elbows stay close to the torso and travel forward with the press, so the triceps do a large share of the work extending the arms while the chest and front delts assist through the middle of the range. Because the machine fixes the path and supports the back, you can focus entirely on driving the handles away and controlling the return. This movement suits lifters who want triceps volume without the wrist and elbow stress of a barbell JM press. The neutral, slightly angled handles let the forearms settle into a natural position, and the backrest removes the need to stabilize a free weight, which makes it easier to keep tension on the triceps instead of shifting load into the shoulders or lower back. It works well as a secondary pressing or arm exercise after heavier barbell or dumbbell work. Setup matters more than most people expect on this machine. Seat height should place the handles roughly at mid-chest level, and your shoulder blades, upper back, and hips should stay in contact with the pad for every rep. If the seat is too low, the press turns into a shoulder-dominant push; too high, and the elbows drift awkwardly below the torso. Adjust before you load, not after. To execute it well, brace your trunk, tuck your elbows toward your ribs, and press the handles forward and slightly together until your arms are extended without snapping the elbows straight. Think of your elbows pointing where you want the handles to go rather than flaring outward. Pause briefly at full extension to feel the triceps contract, then lower under control until your hands are just in front of your chest and your elbows are roughly at your sides. Common use cases include triceps-focused arm days, machine-based pressing blocks for lifters managing free-weight elbow discomfort, and finisher work where the fixed path lets you push close to fatigue safely. Because leverage machines vary between manufacturers, expect slight differences in handle angle and resistance feel, and treat your first session as a calibration run with a light load. The main safety points are simple: never bounce the handles off the stack or the bottom position, keep your head and back against the pad instead of hunching forward, and stop short of violent elbow lockout, especially as the sets get hard. If you feel sharp pinching at the elbow or shoulder, reduce the range slightly or drop the weight before continuing. ## Instructions 1. Adjust the seat so the machine's handles sit at about mid-chest height when you are seated upright. 2. Sit with your back, shoulder blades, and hips flat against the backrest, feet planted flat on the floor about hip-width apart. 3. Grip the two handles with a firm, neutral-to-slightly-inward hold and tuck your elbows close to your sides, forearms pointing forward. 4. Brace your core lightly and draw your shoulder blades back and down so they stay pinned to the pad. 5. Press the handles forward and slightly inward, letting your elbows drive ahead of your torso rather than flaring wide. 6. Extend fully but do not snap the elbows straight; hold the top for a beat and squeeze the triceps. 7. Inhale as you lower, returning the handles toward your chest with a slow, even speed until your elbows sit just in front of your ribs. 8. Exhale through the press as the handles move away from you. 9. Complete the set, then release one handle at a time and let the weight stack or lever arm settle before standing up. ## Tips & Tricks - If your shoulders round forward at the bottom of each rep, reduce the depth instead of chasing a bigger stretch — stop when your upper arms reach your torso. - A common mistake on this machine is pressing with elbows flared like a wide chest press, which shifts work off the triceps; consciously keep them within a few inches of your ribs. - Keep your wrists stacked over your forearms. Bending the wrists back against the handle pads under load is a frequent cause of forearm and elbow discomfort on pressing machines. - The leverage arm's resistance can feel heavier at the start of the rep on some machines — control the first few inches of the descent rather than letting the weight pull you forward. - Do not let your hips slide forward off the seat to shorten the range; if you have to move to finish a rep, the weight is too heavy. - Your head should stay against the pad. Pushing the chin forward to 'finish' the press usually means the trunk is losing position under fatigue. - Because the path is fixed, small seat adjustments change which muscles dominate — drop the seat slightly to bias the triceps, raise it slightly to involve more chest. - Tempo matters more here than on free-weight pressing; aim for a one-second press and a two-second return to keep the triceps under tension. - Warm up the elbows with a few light, higher-rep sets before working weight, since machine presses load the elbow joint through the same track every rep. ## Frequently Asked Questions ### What muscles does the Lever Sitting Jm Press work? The triceps are the primary mover because the elbows stay tucked and travel forward through the press. The chest and front delts assist, especially through the middle of the range. ### How is the Lever Sitting Jm Press different from a regular seated machine chest press? In a standard chest press the elbows flare out to roughly shoulder height and the chest leads. In this version the elbows stay close to your sides and drive forward, shifting the emphasis toward the triceps. ### Is this exercise suitable for beginners? Yes, it is one of the more beginner-friendly ways to train the triceps heavily, since the machine controls the path and the backrest removes stability demands. Start light to learn the seat height and pressing track before adding load. ### Why do my shoulders take over during the Lever Sitting Jm Press? This usually happens when the seat is set too low or the elbows flare outward, turning the press into an upright push. Raise the seat slightly and consciously keep your upper arms near your ribs throughout the rep. ### Should I lock out my elbows at the top of each rep? Full extension is fine, but avoid snapping or slamming into lockout, particularly under heavy load. Extend fully, squeeze the triceps for a beat, and begin the descent under control. ### Can I use the Lever Sitting Jm Press if barbell JM presses bother my wrists? Often yes. The machine's fixed handles remove the wrist and bar-path demands of the barbell version, so many lifters who struggle with the free-weight press tolerate this variation well. Reduce the range if you still feel pinching. ### Where should the handles start and finish during each rep? They start just in front of your chest with elbows bent at roughly 90 degrees at your sides, and finish out in front of you with arms extended and the handles drawn slightly toward each other. ### What can I substitute if my gym has no leverage press machine? A seated cable press with ropes or handles held close to the torso, or a dumbbell close-grip press on a bench, trains a similar triceps-forward pressing pattern. Keep the elbows tucked in either version. ### How do I breathe during the Lever Sitting Jm Press? Exhale as you press the handles forward and inhale as you lower them back toward your chest. Keep the breathing steady rather than holding your breath through long sets.