HyperBody
Exercise library · Chest

Svend Press.

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

BeginnerPlate
Svend Press
The numbers
Sets
3–4
Reps
10–15
Rest
45–75
Muscles
Primary
Chest
Secondary
Front delts
The play-by-play

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

What separates good from great

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