The multi-press is a classic strength machine that is available in gyms for training and enables the basic exercises such as bench press, deadlift and squats. The great advantage of the multi-press is that you can train here without assistance or a partner and up to the personal load limit. However, there is also a disadvantage. Because of the guided bar, the muscle areas and auxiliary muscles are less stressed during the workout on the multi-press, because the range of motion is severely limited. But another advantage is that virtually no mistakes can be made on the multi-press, as long as you stick to the basics and have a trainer explain the exercises on the strength machine in detail.
Training on the multi-press
Surely everyone will understand and learn very quickly the training on the multi-press to finally be able to perform the exercises perfectly. But before you start training on the multi-press for the first time, you should have this strength equipment explained to you in detail. The trainer or an experienced training partner will make the correct settings according to the body size and then also select the training weight.
When you start training on the multi-press, you should only start with a very light weight and then slowly increase the weight over time. For an efficient workout, it is necessary to have the trainer draw up an appropriate workout plan, where, in addition to the settings of the power machine, the training weights are also noted, as well as the exercises to be performed (squats, incline bench press, neck press, deadlift or bench press) and the number of individual sets. It is particularly useful to perform a wide variety of exercises on the multi-press, as this allows several muscle groups to be trained. If during the workout you pay attention to a variety of exercises, it is possible to train not only the legs, but also the gluteal muscles, as well as the abdominal, chest and neck muscles.
Squats
Target muscles:
- Four-headed thigh muscle (musculus quadriceps femoris).
- Leg biceps (musculus biceps femoris)
- Large gluteus maximus (musculus gluteus maximus)
When squats are performed on the multi-press, the range of motion is quite limited due to the guided bar, in contrast to performing the exercise on a squat rack, for example. On the multi-press you have the possibility to place the feet far forward and thus perform the squats, which is otherwise not possible. By positioning the feet far forward, a more efficient workout of the back of the thigh is made possible, as well as the large gluteal muscle. To perform the squats perfectly, the shoulders are positioned directly under the barbell bar and the feet are shoulder width apart. Then the barbell bar is lifted out of the holder, but the legs are not fully extended so that there is no overstretching or injury. The upper body must be kept straight and in the lower back you form a slight hollow back and the abdominal muscles are tightened. Then slowly lower the buttocks downwards in a controlled manner, breathing in and forming a right angle between the upper and lower legs. Then raise the buttocks upwards again in a controlled and slow manner, not fully extending the legs and exhaling. You should always try to keep your knees stable when performing squats on the multi-press. Once the training session is over, the barbell is placed back on the multi-press.
The common mistakes when performing squats on the multi-press
It should be mentioned again at this point that you should never fully extend your legs when training on the multi-press, because this is the only way to avoid excessive stress on the knee joints. Especially if you train with a high weight and with a jerky execution of the movement, it can lead to serious injuries. Furthermore, the knees must also be kept stable at all times.
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Published on: 11 May 2015