Strength Training · Functional Fitness
Jammer Press
The jammer press is a standing machine press that moves forward and upward. It trains your chest, shoulders, and triceps while your trunk helps keep you steady.
- Beginner
- Compound
- Low injury risk
- Rest 1 min 30 sec
How to do it
- Adjust the lever starting position so the handles sit near upper-chest height.
- Stand facing the machine in a staggered stance with your knees slightly bent.
- Grip the handles with your palms facing down or inward, depending on the handle design.
- Lean slightly forward from your ankles.
- Press the handles forward and upward along the machine’s arc until your arms are nearly straight.
- Lower the handles under control to the starting position.
Form cues
- Keep your whole foot planted.
- Stack your wrists over your forearms.
- Keep your ribs over your hips.
- Exhale as you press.
Common mistakes
- Rocking into each pressUse a lighter load so your torso stays at the same angle throughout the repetition.
- Flaring your elbows wideKeep your elbows slightly below shoulder height rather than pointing them straight out to the sides.
- Pinning your shoulder blades backLet your shoulder blades move naturally around your ribs as you reach forward.
Safety
Excessive load or fatigue can let the returning levers pull you off balance or force your shoulders too far back. Unsecured lever arms can drop when you release the handles.
- Test the full movement with a light load before adding weight.
- Set the machine’s stops to prevent the handles from traveling behind a comfortable starting position.
- End the set if you can no longer control the lowering phase.
- Rest the levers securely on their stops or engage the machine’s safeties before releasing your grip.
If standing balance is difficult or pressing causes shoulder pain, choose a supported version or seek advice from a physiotherapist.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Jammer Machine
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 1 min 30 sec
Choose a weight that leaves about two controlled repetitions in reserve.