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Multi Press Machine

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Multi Press
Exercises You Can Do On This Machine

Tap “How to do it” for step-by-step instructions per exercise.

Shoulder Press
Primary muscle • Shoulders • Beginner
3×10–12
How to do it
  1. Sit tall with back against pad, handles at shoulder height, palms forward.
  2. Press overhead until arms are nearly straight — do not lock hard.
  3. Lower slowly to ear level, elbows slightly in front.
  4. Keep head neutral and core braced.
Breathing: Exhale up, inhale down.
Tip: Do not flare ribs; keep glutes on pad.
Avoid: Pressing behind neck
Flat Chest Press
Primary muscle • Chest • Beginner
3×10–12
How to do it
  1. Adjust seat so handles align with mid-chest, back fully supported.
  2. Grip neutral or pronated, press forward explosively.
  3. Pause briefly at full extension, keep chest tall.
  4. Lower with 2s control until stretch without shoulder strain.
Breathing: Exhale press, inhale return.
Tip: Keep core tight; do not arch excessively.
Avoid: Letting stack slam down
Incline Chest Press
Primary muscle • Upper Chest • Beginner
3×10–12
How to do it
  1. If adjustable, set handles to upper-chest line; otherwise sit tall.
  2. Press upward-forward at ~30° angle.
  3. Focus squeeze on upper chest at the top.
  4. Return with control.
Breathing: Exhale on press.
Tip: Elbows slightly below shoulders at bottom.
Avoid: Pressing too vertical like shoulder press
Machine Details
  • Equipment: Multi Press Machine
  • Type: Plate-Loaded / Multi-Function
  • Difficulty: Beginner — Intermediate
  • Focus Muscles: Chest, Shoulders
  • Auxiliary Muscles: Triceps, Core
Quick Tips
  1. Adjust seat height for proper alignment.
  2. Keep core tight throughout the movement.
  3. Press explosively, lower with control.
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