Svend Press
A standing press that squeezes two plates together between flat palms and pushes them straight out from the chest. The constant inward squeeze makes a light load work the inner chest hard, making it a good finisher or warm-up.
Primary muscles
- Chest (Pectoralis Major)
Secondary muscles
- Front Delts
- Triceps
- Forearm Flexors
- Sets
- 2–3
- Reps
- 12–15
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Stand tall holding two light plates pressed together between flat palms at your chest, fingers pointing forward and elbows bent.
Squeeze the plates together as hard as you can.
Keeping the squeeze, press the plates straight out in front of you at chest height until your arms are straight.
Pause and squeeze harder at full extension.
Bring the plates slowly back to your chest without easing the pressure.
Breathing: Exhale as you press out, inhale as you draw the plates back.
Coaching tips
Crush the plates together
Press straight out, not up
Ribs down
Common mistakes
Holding the plates by the rims instead of squeezing
Letting the plates drift up toward the face
Leaning back to press
Safety notes
Use light plates with smooth faces so they cannot slip and drop on your feet.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.