Svend Press

Technique

The Svend press is a standing chest exercise in which one or two weight plates are squeezed together between the palms in front of the chest and pressed straight forward. The load itself is light, but squeezing the plates hard throughout the rep forces the chest to contract isometrically while the arms extend. Keep the shoulders down, press out until the arms are straight at chest height, and bring the plates back to the sternum without letting the squeeze relax.

Steps

1. Stand tall holding one or two plates pressed together between flat palms
2. Bring the plates to the middle of your chest, elbows bent and pointing out
3. Squeeze the palms together as hard as you can
4. Press the plates straight forward until the arms are fully extended
5. Return the plates to the chest slowly while keeping the squeeze and repeat

Common mistakes

• Holding the plates loosely and just pushing them forward
• Shrugging the shoulders up toward the ears
• Pressing upward instead of straight out at chest height

Variations

• Incline Svend press, pressing up and out at a 45-degree angle
• Lying Svend press on a flat bench
• Svend press with a single dumbbell squeezed between the palms

FAQ