Svend Press

A plate-squeeze press that loads the pecs through isometric adduction as you extend the weight away from the chest.

Equipment

Plate

Experience

beginner

Movement

isolation

Primary muscles

Secondary muscles

Front Delts · Triceps

Instructions

01
Stand upright holding a single weight plate (or two pressed together) between your palms at chest height.
02
Squeeze the plates hard to generate tension through the pecs.
03
Press the plates straight out in front of you until the arms are fully extended.
04
Pause briefly, keeping the squeeze, then return the plates to the chest.
05
Repeat for the recommended number of repetitions.

Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.