Why I love the multi-press

The multi press is probably the most misunderstood piece of equipment in the gym. Granted, it can be used for dangerous and unnatural squats and press exercises, but with a few tweaks it can also be an excellent hypertrophy tool while providing some variety to your usual workout.

Why do so many people have a hatred of the multi press?

The level of exercise is fixed.

Experts argue that it is unnatural for your body to perform an exercise over a fixed plane. For example, when you perform squats, it's more "natural" to use other joints (hip and ankle) in addition to your knee joint.

Here's my perspective: what if you only want to use one joint and focus on a single muscle group?

For example, I can use squats on the multi press to focus on my quadriceps by placing my feet further forward. This is great for people with overdeveloped gluteus and overdeveloped hips (big butt/small quadriceps syndrome). By performing squats on the multi press, I create better muscle balance instead of exacerbating the existing imbalance.

Or what if someone suffers from back problems and needs to maintain a more upright posture while performing squats? The multi press can allow these people to continue performing squats despite a back injury.

It's not functional

I'm not even sure what this means. Does functional mean as in everyday life? If so, then I ask you when was the last time you used a movement like snatch or push in real life. Sorry, but I don't accept that argument. If your primary goal is to stimulate the movement patterns we use every day, then let's do some "one arm bend forward to pick up the training bag" or some "hold a weight at ear level" to simulate talking on a cell phone.

You're not developing the stabilizing muscles

Okay, so what if I don't want to involve the stabilizing muscles at all? The name of the game is hypertrophy. I want big thighs, period. I'm not saying you should skip exercises like squats, pull-ups, barbell rows, etc. that recruit the stabilizers. I'm just saying that avoiding multi press for this reason is a weak argument.

Here's something else you should consider. What if your stabilizers are injured and you don't want to load them. Do you know anyone with chronically sore shoulders? I would bet that regular flat bench and incline bench presses are painful for these people, but that they can probably do presses on the multi press.

Because someone said it sucks

This is probably the main reason why exercisers don't use the multi press. If you are the type of person who listens to others without trying things out for yourself, then you need to listen to me at this point and try the multi press in the way I will describe below.

The why

• Hypertrophy: The fixed plane of movement of the multi press is an advantage when it comes to challenging a muscle to the maximum. The constant tension is particularly beneficial here.
• Prevention of boredom: I don't know how exercisers can keep doing the same thing for years (unless they are making fantastic progress with it all the time). Training should be fun and interesting or you will eventually get bored and give up.
  In addition, people underestimate the body's ability to adapt to a specific load. This is especially important for advanced exercisers. By incorporating some of the exercises I describe below into your program, you can continue to grow and progress.
• Safety: Provided your form and body alignment are correct, the multi press is not as demanding on your joints as regular free weight exercises.

The when

There are no set rules regarding the frequency of using the multi press, but I use it for one in four workouts for muscle groups such as chest, legs or back. My training programs for slightly advanced or intermediate exercisers include a lot of exercise rotation, so I can slot these exercises in nicely.

The who

• Intermediate and slightly advanced exercisers only. You need to understand how to use the multi press correctly to reap the maximum benefits. Beginners should focus on learning basic barbell and dumbbell movement patterns and developing a strong base.
• "Non feelers". For those who can't feel a muscle working during exercise, the multi press is an excellent way to overcome this. The fixed plane of movement allows you to really focus on the target muscle without having to worry about balance and other factors.

The how

I follow two simple rules when using the multi press:

1. Never start with the multi press except when training your back. Place it strategically in your program. In short, you should perform a multi-press workout with a muscle already pumped up.
2. Master the form to get the most out of it. You need to have the eye of a trainer. You need to see the angles at which the bar should move and align your body accordingly.

Okay, let's get to work.

The multi press in a new light

Here are some workouts for specific muscle groups that include my favorite multi-press exercises, combined with some further thoughts on execution and where you should place these exercises in your training program.

Incline bench press on the multi press (https://youtu.be/6XflpxiS0SM)

This exercise should be placed second or third in your program after the machine press or dumbbell press. Barbell chest exercises should rarely be performed as the first exercise - this will not affect your growth, but will definitely keep your joints healthier.

You need to move the bar down at a perfect angle, which can be seen in the video linked above.

The bar should not touch your chest. I have seen too many times that this has resulted in pulled or overworked rotators. For best results, keep the muscle under continuous tension. Use an angle of the bench that is not too steep - like 20 to 25 degrees - to further reduce stress on the shoulders.

Reverse incline bench press on the multi press (https://youtu.be/fywiPscMvuc)

This exercise should also be placed second or third in your training program. This exercise will give you a massive pump in your chest muscles. You can see the correct path of the bar in the video linked above.

Note: The multi press will allow you to do safer descending sets and safer sets with higher reps. This is a great way to increase intensity and stimulate new muscle growth.

Example chest training programs

Chest workout A :

	Exercise	Sets
A	Dumbbell incline bench press with a low angle	3	8
	Perform a few warm-up sets in pyramid form. Do not overstretch your arms and maintain continuous tension. Continue until you can no longer complete 8 repetitions. Count the last three sets as working sets.
B	Barbell incline bench press	3	8
	Perform pyramid-shaped sets until you can no longer complete 8 repetitions. Do not overstretch your arms. Count the last three sets as working sets.
C	Reverse incline bench press on the multi press	4	8
	Use a flat angle. Use a weight with which you can perform 10 repetitions. Pause for a second on the chest and then move the bar ¾ of the way up. Do three sets like this and for your fourth set use a weight that you can do 8 reps with. Perform 8 repetitions, reduce the weight and perform 8 more repetitions. Then reduce the weight again. Use another handle and perform as many repetitions until you reach the point of muscle failure.
D	Push-ups with stretch	3	Muscle failure
	Perform 3 sets until muscle failure. Keep your chin up and try to touch the floor with your chest.

Chest exercise B

	Exercise	Sets
A	Pressing on a Hammer Strength machine with bands	4	8
	Do a few warm-up sets and then 4 sets of 8 repetitions. I don't care which machine you use. However, make sure that you tighten your chest muscles hard for one second with each repetition.
B	Incline bench press on the multi press	4	15,12,9,6
	Use an angle of 20 to 25 degrees. Do not overstretch your arms. Keep the muscles under continuous tension. Stop the downward movement 2 to 5 centimeters before the bar touches your chest. Use a pyramid system with 15, 12, 9 and 6 repetitions
C	Bench press with bands pulling upwards	5	5
	Use a weight that allows you to perform all repetitions.

Back

I love using the multi press for barbell rows and consider this exercise better than barbell rows. I have seen many exercisers perform deadlifts and shoulder raises on the multi press, but I agree with the critics of the multi press on these two exercises. These exercises just don't feel right.

Barbell row on the multi press(https://youtu.be/1spNYvdzBI8)

This is a really nasty exercise once you figure out how to do it correctly. The most important thing here is that you pull the bar towards your abs by pulling your elbows up - to a point slightly above your belly button. Don't pull the bar up with your arms - move it with your elbows.

As with any rowing variation, you should keep your back flat and tense and wear a belt. The exact execution can be seen in the video linked above.

Example back training program

	Exercise	Sets
A	Rowing bent forward on the multi press	4	8
	After a few warm-up sets, perform sets of 8 repetitions, working your way up to a heavy weight. Once you have reached this, perform 3 sets of 8 repetitions. On the fourth set, perform 6 reps, then reduce the weight, perform 6 more reps, reduce the weight again and perform as many reps until you reach muscle failure. Concentrate on pulling your elbows up hard.
B1	Cold pulldown with a parallel grip	4	8
	Perform sets of 8 repetitions with a hard contraction in the contracted position. Use a grip with the palms facing each other.
B2	Dumbbell pull-ups	4	10
C	Reeves deadlift	8	5
	Work your way up to a hard 5 repetitions. Perform 5 sets of 5 reps with this weight. Then increase the weight and perform 3 sets of 3 reps. These are performed explosively.
D	Hyperextensions with bands	2	Muscle failure

Triceps

A fantastic triceps exercise on the multi press is an incline bench version of the JM Press, popularized by powerlifter JM Blakely. Perform this exercise last to keep your elbows healthy.

Incline Bench JM Press(https://youtu.be/3Xk195Oph6I)

In the video linked above, you can see the angle at which the bar is lowered. This exercise puts enormous strain on the triceps. Perform this exercise last, when your triceps and elbows are pumped full of blood. This will allow you to reap the full benefits of this exercise.

Example tricep training program

	Exercise	Sets
A1	V-bar tricep press	4	10
	Perform a few sets to warm up. Perform 10 hard repetitions with a hard contraction at the lowest point of each repetition.
A2	Dips seated on a machine	4	8
	Perform sets of 8 repetitions with a three second negative repetition. Control the weight. Pause for only 60 seconds and then perform the next set.
B	Incline bench tricep press on the multi press	4	8
	Similar to a JM press, your elbows should be warmed up well first. Perform 1 to 2 warm-up sets to get the right feel for the exercise. Lower the weight towards your nose and then move it explosively upwards. Extend your elbows a little, but not too far - keep them closer to your body than with a close bench press. Pause at the lowest point of each movement 5 to 7 centimetres above your nose.

Legs

There are many ways to incorporate the multi press into your leg workout. Here are some of my favorite exercises.

Squats on the multi press(https://youtu.be/U8KMGDvV59g)

Many exercisers can't do free squats due to back problems, but do great with squats on the multi press.

I wouldn't do this exercise first. It feels better and more effective when performed as the third or fourth exercise. The most common mistake exercisers make with this exercise is not placing their feet far enough forward. It might feel a little strange at first, but this is the right way to align your body. The shins won't move forward and you can keep your back amazingly straight.

You can also perform descending sets or the infamous 1.5 squats on the multi press. In the latter, you go down low, then move halfway up, then go all the way down again and finally move all the way up. This is one repetition. I can't count how many times I've seen exercisers curled up on the floor in the fetal position after performing this exercise correctly.

Lunges on the multi press(https://youtu.be/3RS1K92KfPY)

This has become my favorite variation of lunges. When it comes to aligning yourself perfectly - you have no dumbbells swinging forward, no excessive forward lean, no momentum, etc - you simply move under the bar and perform your reps. In the video linked above you will see this exercise in a deadly combination as a superset with squats.

Example leg training program

Leg training session A

	exercise	Sets
A	Lying leg curls	4	12,10,8,10(25)
	Have someone push your lower back down slightly as you perform this exercise to help you keep your hips down. You won't be able to move that much weight, but it will help you isolate those muscles. Perform a warm-up set followed by a set of 12 repetitions. Then start to increase the weight and perform a set of 10 reps. Increase the weight again and perform a set of 8 repetitions. Rest for about 90 seconds between sets. On the fourth set, reduce the weight to the weight with which you performed 12 repetitions and perform 10 repetitions. Reduce the weight by one pulley and perform 10 more repetitions, reduce the weight by one more pulley and perform 10 more repetitions and then perform 25 partial repetitions at the bottom of the range of motion. Simply move the weight up and then lower it back down - the weight will only move 5 to 7 centimeters, but the constant tension will have your hamstrings screaming.
B	Leg press	3	10
	Place your feet a little more than shoulder-width apart far down on the rack. Start with a weight plate on each side - you should feel the weight in your hamstrings and inner thighs as you lower. Keep increasing the weight and perform sets of 10 repetitions until you can no longer do 10 repetitions. This will then be your working weight. During the working sets, take at least 3 seconds to perform the eccentric phase before moving the weight up explosively. Perform 3 hard sets in this way. Do not overstretch the legs to maintain maximum tension for maximum effect on the thighs.
C	1.5 Squats on the multi press	3	10
	The goal here is to maintain constant tension, so you won't need much weight. Go all the way down, then halfway up, then all the way down again before moving all the way up. This is one repetition.
D	Deadlift with straight legs on the multi press	3	10
	Load the machine with 10 kilo plates to achieve a better stretch and bend your knees slightly at the lowest point. Perform two warm-up sets to achieve a good stretch and then find a good weight to use for 3 sets of 10 repetitions. Tighten your gluteus and hamstrings hard at the highest point of each movement.

Leg workout B

	Exercise	Sets
A	Lying leg curls	4	12
	Perform 2 to 3 warm-up sets, followed by 4 sets of 12 repetitions with 60 seconds rest between sets. Nothing special here, just do all your reps. You may need to pause a few times in the middle of the set to complete 12 reps, especially in sets 3 and 4.
B	Leg presses with bands * *	3 *	8
	Make sure you do plenty of warm-up sets. Perform sets of 8 repetitions and increase the weight until 8 repetitions are challenging. Then perform three sets of 8 repetitions.
C1	Lunges on the multi press	3	8
	Perform 4 repetitions with one leg and then quickly switch legs and perform 4 repetitions with the other leg. Then go back to the first leg and perform 4 repetitions before performing 4 more repetitions with the other leg. Each leg gets 8 total repetitions. This way, neither leg will be significantly more fatigued than the other when you perform squats and you will also be able to use more weight. Increase the weight after each set of lunges as you perform them in the superset with squats on the multi press.
C2	Squats on the multi press	3	8
	Throw a 20 kilo disc onto the bar in addition to your weight for lunges and perform 8 repetitions. For example, use 10 kilos on each side for the first set of lunges and then add a 20 kilo disc for deep squats on the multi press. On the next set, use 15 kilos on each side for lunges and add a 20 kilo plate for squats, etc.
D	Barbell deadlift with straight legs	2	15
	Do not fully extend the legs. Only go ¾ of the way up and then back down. Maintain constant tension on the hamstrings.

Additional notes

Biceps

I don't like exercises for the biceps on the multi press. I tried drag curls, but even those didn't feel right.

Shoulders

I'm not a fan of rowing upright and rarely use the multi press for shoulder presses. When I do use it for this, it's partial reps from head height.

Final words

I don't expect anyone to ban basic exercises from their program in favor of multipress exercises, nor do I think that would be ideal. The multi press is a simple tool and, in the right context, a very effective one. My hope is that you will try some of the exercises and programs I have presented here and then decide for yourself if they are right for you.

by John Meadows

Source: https://www.t-nation.com/training/why-i-love-the-smith-machine