Svend Press
The Svend Press primarily targets your Chest, with support from Forearms, Shoulders, Triceps. It is best suited to beginner lifters.
Beginner level · Equipment: Other · Compound · Push
Primary muscles: Chest Secondary muscles: Forearms, Shoulders, Triceps
How to perform Svend Press
- Step 1. Begin in a standing position.
- Step 2. 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.
- Step 3. Squeeze the plates between your palms and extend your arms directly out in front of you in a controlled motion.
- Step 4. Pause at the top of the motion, and then slowly return to the starting position.
Sample sets & reps for Svend Press
- Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
- Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
- Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Chest exercises
- Alternating Floor Press — kettlebell
- Around The Worlds — dumbbell
- Barbell Bench Press - Medium Grip — barbell
- Barbell Guillotine Bench Press — barbell
- Barbell Incline Bench Press - Medium Grip — barbell
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