Multi-press, seated (chest)

  • Working: chest
  • less: triceps, front delts
  • Equipment: Multipurpose press
Multi-press, seated (chest): top and bottom position of the repetition, 3D model
Top and bottom of the repetition
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Technique

  1. Chest mode: handles at mid-chest height; set the seat and the backrest to the handles.

  2. Back on the backrest, do not arch the lower back: if it lifts off, lower the weight.

  3. Down for 2 s to an elbow of ~85°, no deeper, elbows not behind the torso line; up for 1 s almost to straight arms, no hard lockout.

  4. Multi-press frames differ between makers: choose the mode by the handles.

  5. If your machine presses overhead, see the overhead press.

Common mistakes

  • Arching the lower back — press the back into the pad and lower the weight.
  • Elbows behind the torso line — do not go deeper than about 85° at the elbow.
  • Locking out hard at the top — stop just short of straight arms.
  • Handles not at chest level — adjust the seat and back pad to the handles.

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