Svend Press

Also called plate squeeze press and svend press.

Works

Chest, plus forearms, shoulders and triceps

Equipment

Other kit

Level

Beginner

Type

Compound

How to do it

Setup. Begin in a standing position.

1. Press two lightweight plates together with your hands. Hold the plates together close to your chest to create an isometric contraction in your chest muscles. Your fingers should be pointed forward. This is your starting position.
2. Squeeze the plates between your palms and extend your arms directly out in front of you in a controlled motion.
3. Pause at the top of the motion, and then slowly return to the starting position.

Cues

• Squeeze two plates together hard.
• Press straight out from the chest.
• Keep squeezing the whole rep.
• Bring them back slowly.

Common mistakes

• Losing the squeeze.
• Shrugging the shoulders.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

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