Svend Press

Also Known As
Plate Press
Svend Press is a chest exercise and primarily targets the pectoral muscles. To a lesser degree, it also works the anterior deltoids and triceps.

Equipment

Exercise Rating

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Stretch
Overloading
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Introduction

The Svend Press is a unique and highly effective chest exercise that targets the pectoral muscles through a combination of isometric and isotonic contractions. Unlike traditional pressing movements, the Svend Press involves holding a weight plate between your hands and pressing it outward, which not only engages the chest but also recruits the shoulders and triceps for stabilization. This exercise is particularly beneficial for enhancing muscle definition and improving the mind-muscle connection, making it an excellent addition to any hypertrophy-focused workout regimen. By incorporating the Svend Press into your routine, you can achieve a more comprehensive and balanced chest development, while also minimizing the risk of joint strain commonly associated with heavier pressing exercises.

Execution

How to Execute the Svend Press

Setup

  1. Stand upright with your feet shoulder-width apart for stability.
  2. Hold two lightweight plates (e.g., 5-10 lbs each) together between your palms, keeping your fingers extended and pressing the plates firmly against each other.
  3. Position the plates at the center of your chest, with your elbows bent and pointing outward.
  4. Engage your core to maintain a stable posture throughout the exercise.

Execution

  1. Begin by pressing the plates together as hard as you can to engage your chest muscles.
  2. Slowly extend your arms straight out in front of you, keeping the plates pressed together and maintaining tension in your chest.
  3. Pause briefly when your arms are fully extended, ensuring that the plates remain pressed together.
  4. Slowly bring the plates back to the starting position at the center of your chest, maintaining the pressure between the plates throughout the movement.
  5. Repeat for the desired number of repetitions.

Finishing

  1. After completing your set, carefully lower the plates and release the pressure between them.
  2. Take a moment to stretch your chest and shoulders to alleviate any tension.
  3. Ensure you maintain proper posture as you transition to your next exercise or activity.

Other Exercise Names

The exercise is also known as:

Plate Press

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