Svend Press.

How to do it.

1. Step 01

   Hold a weight plate flat between both palms at chest height

2. Step 02

   Squeeze the plate hard with both hands

3. Step 03

   Press the plate straight out from the chest

4. Step 04

   Keep squeezing as you extend the arms

5. Step 05

   Slowly draw the plate back to the chest

6. Step 06

   Maintain the squeeze for every repetition

Pro cues.

• Press the palms together as hard as possible

• Use a light plate to keep the focus on the squeeze

• Keep shoulders down and away from the ears

Questions, answered.

What is the Svend Press?

Plate-squeeze press that creates constant inner chest tension through adduction.

What muscles does the Svend Press work?

The Svend Press primarily works your chest. It also recruits your front delts as secondary movers.

What equipment do I need for the Svend Press?

You need a weight plate to perform the Svend Press.

How many sets and reps should I do for the Svend Press?

A typical prescription for the Svend Press is 3–4 sets of 10–15 reps. Rest about 45–75 seconds between sets.

Is the Svend Press good for beginners?

Yes. The Svend Press is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.