A multi-press is an optimal training tool; as the name already suggests, different exercises for several muscle groups are possible with it. A multi-press is offered in many gyms; it allows exercises such as
- Bench press
- Incline bench press
- Neck press
- deadlift
- squats.
The decisive advantage of a multi-press is that you can train without a training partner and the training is quite easy to learn.
Basics for training with the multi press
Although training on the multi-press is quick to learn and easy to perform, if you are just getting started with the workout, you should have the fitness trainer explain the machine to you in detail. The fitness trainer will make the correct adjustments according to your body size and select the training weights together with you. At the beginning of the workout, you should only train with a low weight, while you can increase the weights as the workout progresses. In order for the training to be really efficient, you should work out a training plan with your fitness trainer. In this training plan, the settings of the multi-press, the training weights, the exercises to be performed and the number of exercise sets are recorded. It makes sense to perform different exercises on the multi-press in order to train several muscle groups. When training, you should pay attention to the variety of exercises. With the multi-press you can train the leg muscles, the gluteal muscles, the neck muscles, the abdominal muscles and also the chest muscles. At this point, squats and bench press with the multi-press will be explained.
Squats with the Multi Press
When squatting with a multi-press, the range of motion is limited due to the guided bar, unlike squats without the machine. You can perform the squats with your feet positioned far forward, which is not possible when performing them without the machine. The feet positioned far forward allow for a more efficient workout of the large gluteal muscle and the back of the thigh. To perform squats correctly, position your shoulders under the barbell bar, the bar should rest on your shoulders. Place your feet at shoulder width. Lift the barbell out of the rack. Do not fully extend your legs to prevent overstretching and injury. Keep your torso straight and form a slight hollow back with your lower back. Tighten your abdominal muscles. Lower your buttocks down slowly and in a controlled manner, breathing in as you do so. Your upper and lower legs must be at right angles to each other. Now slowly raise your buttocks upwards again, do not fully extend your legs and exhale. Always try to keep your knees stable when doing squats with the multi-press. At the end of the workout, place the barbell back on the multipress.
Bench Press on the Multi Press
Another exercise that you can perform on the multi-press is the bench press. The pectoral muscles can be trained efficiently. In the bench press with the multi-press, the movements are predetermined, unlike the normal bench press. For beginners, the bench press with the multi-press is therefore much easier. You can perform the bench press flat and at an angle. Lie down in the machine, bend your legs. Hold the bar about shoulder width with your hands. Press the bar up, exhale, and to avoid injury, do not fully extend your arms. As you exhale, slowly lower the bar in a controlled manner. Make sure you still feel tension in your arms. When bench pressing with the multi-press, make sure you keep your shoulders resting on the pad as you press your arms up. Keep your back as still as possible. Never push your elbows all the way through to avoid injury. Choose only a light weight at the beginning of the workout and increase the weight only slowly.
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Editors fitnessmarkt.de (EA)
Published on: 4 November 2014