Muscle Group: Shoulders

Smith Machine Presses target the front and side deltoids. Pressing on a Smith Machine helps makes the movement very strict. Another plus here is you can allow the weight to come down much lower, giving an extra stretch in your front delts. There are a variety of shoulder press machines, but they all work pretty much the same way.

Hold the bar of the Smith Machine at shoulder height and drive up till your arms are locked out. Now, allow the weight down under control to the starting position, getting a maximum stretch at the bottom. You can also perform a behind the neck variation of the shoulder press.