Svend Press
Svend Press is a strength – forward press while squeezing plates exercise involving Pectoralis major. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Pectoralis major
- Secondary muscles
- Anterior deltoid, Triceps brachii, Serratus anterior, Intrinsic hand muscles
- Exercise type
- Strength – forward press while squeezing plates
Exercise technique
- Plates
Place two light plates face to face between your palms.
- Stance
Stand balanced and hold them in front of your chest.
- Squeeze
Press your palms together to prevent the plates from slipping.
- Press
Maintain chest tension as you extend your arms straight forward.
- Top
Pause briefly with your hands at shoulder-to-chest height.
- Return
Keep squeezing the plates as you bring them back to your chest.
- Finish
With elbows bent, safely place the plates on the floor or rack.
Key technique points
- Keep plate weight low.
- Maintain palm pressure.
- Do not raise your hands too high.
- Do not lean your torso backward.
- Align your wrists at a comfortable angle.
- Exhale as you reach.
Common mistakes
Releasing the squeeze
Do not let the plates fall between your palms.
Choosing heavy plates
Do not turn isometric chest tension into a contest of shoulder support.
Raising the hands
Do not turn the forward press into a front raise.
Leaning through the lower back
Do not lose torso support as your arms extend.
Locking the elbows hard
Do not finish the top position with an impact into joint end range.
Holding the load near the feet
Do not position the possible slipping path above your feet.
Frequently asked questions
Svend Press: why is “Releasing the squeeze” a mistake?
Do not let the plates fall between your palms.
Svend Press: why is “Choosing heavy plates” a mistake?
Do not turn isometric chest tension into a contest of shoulder support.
Svend Press: why is “Raising the hands” a mistake?
Do not turn the forward press into a front raise.
Svend Press: why is “Leaning through the lower back” a mistake?
Do not lose torso support as your arms extend.
Svend Press: why is “Locking the elbows hard” a mistake?
Do not finish the top position with an impact into joint end range.
Svend Press: why is “Holding the load near the feet” a mistake?
Do not position the possible slipping path above your feet.
What should I focus on when doing Svend Press?
Keep plate weight low. Maintain palm pressure. Do not raise your hands too high. Do not lean your torso backward. Align your wrists at a comfortable angle. Exhale as you reach.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.