Svend Press

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

How to do it

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

Tips

• The harder you squeeze the plates, the more chest activation you get.
• Keep the plates at sternum height throughout — do not let them drop toward the hips.

Muscles

Primary: Chest

Secondary: Front deltoid, Triceps